Teff and Lentil Injera Salad Bowl with Citrus Dressing
A fresh, nutritious salad bowl combining protein-rich lentils and nutty teff grains, tossed in a bright citrus vinaigrette. This african-inspired vegan (gluten free) ready in about 35 minutes blends teff grain, green lentils, large, shredded carrot into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 320 calories and feeds 4, so a small batch covers several meals across the week without taking over the fridge. 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
Instructions
- 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.
- 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.
- 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.
- 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.
- Step 5: Pour the citrus dressing over the salad and toss gently until all ingredients are evenly coated. Serve chilled or at room temperature.
Frequently asked questions
How long does Teff and Lentil Injera Salad Bowl with Citrus Dressing take to make?
Total time is about 35 minutes (10 min prep + 25 min cook). A small batch typically covers several meals in the week — store as the recipe directs.
How do I store leftover Teff and Lentil Injera Salad Bowl with Citrus Dressing?
Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.
Can I substitute ingredients in Teff and Lentil Injera Salad Bowl with Citrus Dressing?
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 Teff and Lentil Injera Salad Bowl with Citrus Dressing 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 Teff and Lentil Injera Salad Bowl with Citrus Dressing gluten free?
Yes — this recipe is tagged gluten free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
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