Tef Flour Injera-Style Crepes with Spiced Lentil Filling

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

Soft, slightly sour tef flour crepes filled with a mildly spiced lentil mixture, perfect as a hand-held meal or appetizer. This Ethiopian-inspired vegetarian recipe, ready in about 60 minutes, pairs tef flour, warm water, active dry yeast for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 310 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 1/2 cups tef flour
• 1 1/4 cups warm water
• 1/4 tsp active dry yeast
• 1/2 tsp salt
• 3/4 cup rinsed red lentils
• 2 cups water
• 1 small, finely chopped onion
• 1 tsp berbere spice blend
• 2 tbsp olive oil
• 2 minced garlic cloves
• 1 tbsp lemon juice
• 2 tbsp chopped fresh cilantro

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Instructions

1. Step 1: In a bowl, combine 1 1/2 cups tef flour, 1/4 tsp active dry yeast, and 1/2 tsp salt. Gradually whisk in 1 1/4 cups warm water until smooth. Cover and let ferment at room temperature for 12-24 hours until bubbly and slightly sour.
2. Step 2: Rinse 3/4 cup red lentils and combine with 2 cups water in a saucepan. Bring to a boil, reduce heat, and simmer for 20 minutes until lentils are soft and water is mostly absorbed.
3. Step 3: Heat 2 tbsp olive oil in a skillet over medium heat. Add 1 small finely chopped onion and sauté for 5 minutes until translucent. Add 2 minced garlic cloves and 1 tsp berbere spice blend, cooking for 1 minute until fragrant.
4. Step 4: Stir the cooked lentils into the skillet mixture and cook for 3 more minutes, then remove from heat and stir in 1 tbsp lemon juice and 2 tbsp chopped fresh cilantro.
5. Step 5: Heat a non-stick skillet over medium heat. Pour 1/4 cup fermented batter into the skillet, swirling to form a thin crepe. Cook for 2 minutes until holes form and edges lift. Remove and keep warm. Repeat to make about 6 crepes.
6. Step 6: Spoon the spiced lentil filling onto each crepe, fold or roll, and serve warm as a flavorful snack or light meal.