Teff and Lentil Injera Salad Bowl with Citrus Dressing

By AislePrompt Editorial · Published 2026-05-10 · Updated 2026-05-10

A fresh, nutritious salad bowl combining protein-rich lentils and nutty teff grains, tossed in a bright citrus vinaigrette. This Ethiopian-inspired vegan recipe (gluten free), ready in about 35 minutes, pairs teff grain, green lentils, carrot 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 rice, quinoa, or a quick salad. 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

• 1/2 cup teff grain
• 1 cup green lentils
• 1 large, shredded carrot
• 1 medium, diced cucumber
• 1/4 cup, finely chopped red onion
• 1/4 cup, chopped fresh parsley
• 3 tbsp olive oil
• 2 tbsp fresh lemon juice
• 2 tbsp orange juice
• 1 tsp honey
• 1/2 tsp salt
• 1/4 tsp black pepper

The chef’s knife we’d prep this with → Best Chef's Knives for 2026: Top Picks + Buying Guide

Instructions

1. Step 1: Rinse 1/2 cup teff grain under cold water and place in a small saucepan with 1 cup water. Bring to a boil, then reduce heat to low and simmer uncovered for 15 minutes until water is absorbed and grains are tender.
2. Step 2: Meanwhile, rinse 1 cup green lentils and add to a separate pot with 3 cups water. Bring to a boil, reduce heat, and simmer uncovered for 20 minutes until lentils are tender but hold shape. Drain any excess water.
3. Step 3: In a large bowl, combine the cooked teff, lentils, 1 large shredded carrot, 1 medium diced cucumber, 1/4 cup finely chopped red onion, and 1/4 cup chopped fresh parsley.
4. Step 4: In a small bowl, whisk together 3 tbsp olive oil, 2 tbsp fresh lemon juice, 2 tbsp orange juice, 1 tsp honey, 1/2 tsp salt, and 1/4 tsp black pepper until emulsified.
5. Step 5: Pour the citrus dressing over the salad and toss gently until all ingredients are evenly coated. Serve chilled or at room temperature.