Steamed Teff and Vegetable Injera Rolls

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

Soft injera pancakes rolled with lightly sautéed Ethiopian-inspired vegetables, steamed to retain moisture and served as a healthy snack or light meal. This ethiopian-inspired vegetarian ready in about 50 minutes pairs teff flour, water, large, julienned carrot for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 220 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.

Prep: 15 min Cook: 35 min Serves 4 Ethiopian cuisine 220 cal/serving
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Ingredients

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Instructions

  1. Step 1: In a mixing bowl, whisk 1 cup teff flour with 1 1/2 cups water until smooth. Cover and let ferment at room temperature for 24 hours until bubbly and slightly sour.
  2. Step 2: Heat 2 tbsp olive oil in a skillet over medium heat. Add 1 small finely chopped yellow onion and sauté for 3 minutes until translucent.
  3. Step 3: Add 1 minced garlic clove, 1 large julienned carrot, and 1 medium thinly sliced green bell pepper. Cook for 5 minutes, stirring occasionally, until vegetables are tender but still crisp.
  4. Step 4: Stir in 1 tsp berbere spice mix, 1/2 tsp salt, and 1/4 tsp black pepper, cooking for another minute until fragrant. Remove from heat and let cool.
  5. Step 5: Heat a non-stick skillet over medium heat. Pour about 1/3 cup fermented teff batter in a circular motion to form a thin injera pancake. Cover and cook for 2-3 minutes until holes appear and edges lift, then carefully remove.
  6. Step 6: Place 2-3 tbsp of the spiced vegetable mixture in the center of the injera pancake and roll tightly. Repeat with remaining batter and filling.
  7. Step 7: Arrange the rolls in a steamer basket and steam over boiling water for 5 minutes to warm through and soften the rolls.
  8. Step 8: Serve warm as a nutritious snack or light meal with a dipping sauce of your choice.

Frequently asked questions

How long does Steamed Teff and Vegetable Injera Rolls take to make?

Total time is about 50 minutes (15 min prep + 35 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Steamed Teff and Vegetable Injera Rolls?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep teff flour from drying out.

Can I substitute ingredients in Steamed Teff and Vegetable Injera Rolls?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Steamed Teff and Vegetable Injera Rolls for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Steamed Teff and Vegetable Injera Rolls vegetarian?

Yes — this recipe is tagged vegetarian based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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