Spiced Lentil and Injera-Inspired Flatbread Wrap

By AislePrompt Editorial · Published 2026-05-04 · Updated 2026-05-04

A vibrant lentil filling wrapped in a soft, slightly sour flatbread inspired by Ethiopian injera, perfect for a satisfying vegetarian lunch. This Ethiopian-inspired vegetarian recipe (vegan option), ready in about 55 minutes, pairs red lentils, water, berbere spice blend for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 1 cup red lentils
• 3 cups water
• 1 tbsp berbere spice blend
• 1 medium yellow onion, finely diced
• 2 garlic cloves, minced
• 1 medium tomato, diced
• 1 cup teff flour
• 1 cup all-purpose flour
• 2 cups warm water
• 1 tsp salt
• 2 tbsp olive oil
• 1/4 cup fresh cilantro, chopped

The pizza stone or steel we’d bake this on → Best Pizza Stones and Steels for 2026: Top Picks + Buying Guide

Instructions

1. Step 1: Rinse 1 cup red lentils under cold water until water runs clear. In a medium pot, combine lentils with 3 cups water and 1 tbsp berbere spice blend. Bring to a boil, then reduce heat and simmer uncovered for 25 minutes until lentils are soft and most water is absorbed.
2. Step 2: While lentils cook, heat 2 tbsp olive oil in a skillet over medium heat. Add 1 medium finely diced yellow onion and sauté for 5 minutes until translucent. Add 2 minced garlic cloves and 1 diced medium tomato, cooking for another 5 minutes until softened and fragrant.
3. Step 3: Stir the cooked onion mixture into the lentils, season with 1 tsp salt, and fold in 1/4 cup chopped fresh cilantro. Remove from heat and set aside.
4. Step 4: For the flatbread, whisk together 1 cup teff flour, 1 cup all-purpose flour, 1 tsp salt, and gradually add 2 cups warm water until a smooth, thin batter forms.
5. Step 5: Heat a nonstick skillet over medium-high heat. Pour 1/4 cup batter and swirl to evenly coat the bottom, cooking for 2 minutes until edges lift and surface is set but not browned. Flip and cook for 30 seconds. Repeat with remaining batter.
6. Step 6: To serve, spread a generous scoop of the spiced lentil filling onto each flatbread, roll up tightly, and enjoy warm or at room temperature.