Teff and Vegetable Injera Rolls with Avocado Dipping Sauce
Light and spongy injera crepes rolled with sautéed mixed vegetables, served with a creamy avocado and lime dipping sauce. This african-inspired vegetarian (vegetarian) ready in about 40 minutes blends teff flour, all-purpose flour, active dry yeast 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 280 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 cup teff flour
- 1/2 cup all-purpose flour
- 1/2 tsp active dry yeast
- 2 cups water
- 1 medium carrot, julienned
- 1 medium zucchini, julienned
- 1 medium red bell pepper, thinly sliced
- 2 cloves garlic cloves, minced
- 2 tbsp olive oil
- 1 tsp salt
- 1 medium ripe avocado
- 2 tbsp lime juice
- 1/4 cup plain yogurt
- 2 tbsp cilantro leaves, chopped
- 1/4 tsp black pepper
Instructions
- Step 1: In a large bowl, whisk together 1 cup teff flour, 1/2 cup all-purpose flour, 1/2 tsp active dry yeast, and 2 cups water until smooth. Cover and let ferment at room temperature for 24 hours until bubbly and slightly sour.
- Step 2: Heat 2 tbsp olive oil in a large skillet over medium-high heat. Add 2 minced garlic cloves, 1 medium julienned carrot, 1 medium julienned zucchini, 1 thinly sliced red bell pepper, and 1 tsp salt; sauté for 7-8 minutes until vegetables are tender but still crisp. Remove from heat and set aside.
- Step 3: Heat a non-stick skillet over medium heat. Pour about 1/3 cup fermented injera batter in a circular motion to form thin crepes. Cover and cook for 2-3 minutes until holes form and edges lift. Remove and repeat with remaining batter.
- Step 4: For the dipping sauce, blend 1 ripe medium avocado, 2 tbsp lime juice, 1/4 cup plain yogurt, 2 tbsp chopped cilantro, and 1/4 tsp black pepper until smooth and creamy.
- Step 5: To serve, lay one injera crepe flat, spoon 1/4 cup sautéed vegetable mixture onto the center, and roll tightly. Repeat for remaining crepes. Serve the injera rolls warm with avocado dipping sauce on the side.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Teff and Vegetable Injera Rolls with Avocado Dipping Sauce take to make?
Total time is about 40 minutes (25 min prep + 15 min cook). A small batch typically covers several meals in the week — store as the recipe directs.
How do I store leftover Teff and Vegetable Injera Rolls with Avocado Dipping Sauce?
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 Vegetable Injera Rolls with Avocado Dipping Sauce?
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 Vegetable Injera Rolls with Avocado Dipping Sauce 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 Vegetable Injera Rolls with Avocado Dipping Sauce 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.
