Vegetable-Injera Flatbread with Herbs
Soft, tangy flatbreads made with teff flour and fresh herbs, served with sautéed vegetables for an authentic Ethiopian experience. This Ethiopian-inspired quick recipe (gluten-free), ready in about 65 minutes, pairs teff flour, water, olive oil for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 100 calories and feeds 8, 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 cup teff flour
- 1 cup water
- 1 tablespoon olive oil
- 1 small onion
- 2 cloves garlic
- 1 medium zucchini
- 2 tablespoons fresh cilantro
- 1/4 teaspoon salt
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Instructions
- Step 1: Whisk 1 cup teff flour and 1/4 teaspoon salt in a bowl. Gradually add 1 cup water while whisking until smooth, then cover and rest at room temperature for 24 hours.
- Step 2: Heat 1 tablespoon olive oil in a non-stick skillet over medium heat. Sauté 1 small onion, finely chopped, and 2 cloves garlic, minced, for 3 minutes until soft.
- Step 3: Add 1 medium zucchini, grated, and cook for 4 minutes until tender.
- Step 4: Stir in 2 tablespoons fresh cilantro and cook for 1 minute until fragrant.
- Step 5: Pour 1/4 cup of the rested teff batter into the skillet, spreading thinly to form a circle. Cook for 2-3 minutes until bubbles form on surface.
- Step 6: Flip and cook for another 2 minutes until lightly golden. Repeat with remaining batter.
- Step 7: Serve warm with the sautéed vegetable mixture on the side.
Frequently asked questions
How long does Vegetable-Injera Flatbread with Herbs take to make?
Total time is about 65 minutes (45 min prep + 20 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Vegetable-Injera Flatbread with Herbs?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep teff flour from drying out.
Can I substitute ingredients in Vegetable-Injera Flatbread with Herbs?
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 Vegetable-Injera Flatbread with Herbs for a different number of people?
The recipe is written for 8 servings. Multiply each ingredient by (your serving target / 8). 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 Vegetable-Injera Flatbread with Herbs 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.
