Teff and Wheat Injera Pancakes with Spiced Lentil Sauce

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-04-26 · Updated 2026-04-26

Soft, slightly sour teff and wheat injera pancakes served with a fragrant spiced lentil sauce, perfect for sharing. This ethiopian-inspired vegetarian ready in about 45 minutes layers teff flour, all-purpose flour, warm water into a dessert worth slowing down for — great for weekend baking, holiday tables, or any time you want a sweet payoff at the end of a meal. Each serving lands at about 350 calories and feeds 4, so it slots into a weekend bake or a special-occasion dessert tray. 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.

★ 4.4 (8 ratings) Prep: 15 min Cook: 30 min Serves 4 Ethiopian cuisine 350 cal/serving

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Ingredients

1 cup teff flour
1/2 cup all-purpose flour
1 1/3 cups warm water
1/2 tsp active dry yeast
1/2 tsp salt
3/4 cup red lentils
1 medium, chopped onion
2, minced garlic cloves
1 1/2 tbsp berbere spice mix
2 tbsp tomato paste
2 tbsp vegetable oil
2 cups water (for sauce)
2 tbsp, chopped fresh cilantro

Equipment for this recipe

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Instructions

Step 1: In a large bowl, combine 1 cup teff flour, 1/2 cup all-purpose flour, and 1/2 tsp salt. Dissolve 1/2 tsp active dry yeast in 1 1/3 cups warm water and add to the flour mixture. Whisk until smooth, cover, and let ferment at room temperature for 12 hours or overnight until bubbly.
Step 2: Rinse 3/4 cup red lentils and cook in 2 cups water in a saucepan over medium heat for 20 minutes until soft and most liquid is absorbed.
Step 3: Heat 2 tbsp vegetable oil in a skillet over medium heat. Add 1 medium chopped onion and sauté for 5 minutes until translucent. Add 2 minced garlic cloves and 1 1/2 tbsp berbere spice mix, cooking for 1 minute until fragrant.
Step 4: Stir in 2 tbsp tomato paste and cooked lentils, cooking for 5 minutes to blend flavors. Adjust seasoning as needed and stir in 2 tbsp chopped fresh cilantro.
Step 5: Heat a non-stick skillet over medium heat. Pour 1/3 cup of injera batter into the pan, swirling to spread evenly into a thin pancake. Cover and cook for 2-3 minutes until holes form on the surface and edges lift. Do not flip.
Step 6: Serve the injera pancakes warm with generous dollops of the spiced lentil sauce spooned on top or alongside for dipping.

Frequently asked questions

How long does Teff and Wheat Injera Pancakes with Spiced Lentil Sauce take to make?

Total time is about 45 minutes (15 min prep + 30 min cook). Most home bakers find this fits a weekend afternoon; chill or store as the recipe directs before serving.

How do I store leftover Teff and Wheat Injera Pancakes with Spiced Lentil Sauce?

Cool fully before storing. Most baked desserts keep at room temperature in an airtight container for 2–3 days, or in the fridge for up to 5 days. Cream- or custard-based desserts must go in the fridge within 2 hours; reheat gently or serve cold per the recipe.

Can I substitute ingredients in Teff and Wheat Injera Pancakes with Spiced Lentil 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 Wheat Injera Pancakes with Spiced Lentil 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.

What goes well with Teff and Wheat Injera Pancakes with Spiced Lentil Sauce?

Ethiopian vegetarian like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.

What others are saying

★★★★★Maria G.
The injera was perfectly thin and chewy, and the lentil sauce had such a rich, aromatic depth. My whole family asked for seconds!
★★★★★Priya K.
This brought back my childhood memories of Ethiopian markets. The teff flour gave the pancakes that signature earthy note I couldn't replicate elsewhere!
★★★★☆Aisha M.
Loved the sauce's spice blend, but the injera took longer to cook than the recipe suggested. I'll add a bit more flour next time.