Ethiopian-Inspired Stir-Fried Injera Wraps with Spiced Lentils
A vibrant, weeknight-friendly Ethiopian dish featuring tender spiced lentils stir-fried with seasonal vegetables, wrapped in soft injera-inspired flatbreads. This recipe spotlights the rich flavors of Ethiopian cuisine, utilizing stir-frying to create a quick and healthy meal perfect for a vegetarian protein option.
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Overview
Experience a delicious fusion of traditional Ethiopian flavors and quick stir-fry techniques with these Ethiopian-Inspired Stir-Fried Injera Wraps. Tender spiced lentils are combined with fresh seasonal vegetables and wrapped in soft injera-style flatbreads for a satisfying, protein-packed vegetarian meal.
Why you’ll love it
- Quick and easy to prepare on weeknights with a total cook time under an hour.
- Rich, aromatic Ethiopian spices bring vibrant flavor to a healthy lentil and vegetable stir-fry.
- Soft injera-inspired flatbreads perfect for wrapping and sharing.
- Meat-free and packed with plant-based protein and fiber.
Ingredient notes
Red lentils: These cook quickly and become tender with a slightly mushy texture that works well for stir-frying.
Spices: Berbere or a homemade blend of smoked paprika, cumin, coriander, and cayenne adds warmth and depth.
Seasonal vegetables: Bell peppers, carrots, zucchini, or leafy greens can be used based on availability.
Injera-inspired flatbreads: Made with teff or a mix of whole wheat and tapioca starch to mimic the delicate, spongy texture of traditional injera.
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Serving & storage
Serve immediately while the lentils and vegetables are warm, wrapped in the soft flatbreads for hand-held enjoyment. Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently in a skillet or microwave before serving to retain moisture and texture. Flatbreads are best used fresh but can be wrapped in foil and warmed briefly to refresh.
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Chef tips
- Use red lentils for quick cooking and soft texture; other lentils will require longer cooking and may affect consistency.
- If you cannot find berbere spice, substitute by mixing smoked paprika, cumin, coriander, and cayenne pepper for a similar flavor profile.
- To make injera-inspired flatbreads quickly, combine 120 g whole wheat flour, 60 g teff flour (optional), 1/2 tsp baking powder, a pinch of salt, and water to form a thin batter. Cook like crepes on a non-stick pan, cooking each side 2-3 minutes until bubbly and soft.
- Store leftover lentils separately from flatbreads to keep them from getting soggy.
- Always reheat leftovers thoroughly to an internal temperature of 74°C (165°F) to ensure food safety.
Ingredients
- 150 g (3/4 cup)red lentils, rinsed
- 2 tbspvegetable oil
- 1 mediumonion, finely chopped
- 2 clovesgarlic, minced
- 1 tbspgrated fresh ginger
- 1 largecarrot, julienned
- 1 mediumbell pepper, thinly sliced
- 100 g (3.5 oz)zucchini, julienned
- 100 g (3 cups)spinach or kale, chopped (optional)
- 2 tspberbere spice blend (or substitute with 1 tsp smoked paprika, 1/2 tsp cumin, 1/2 tsp coriander, pinch cayenne)
- 1 tspground turmeric
- 1/2 tspground black pepper
- 1/2 tspsalt, or to taste
- 250 ml (1 cup)water or vegetable broth
- 4injera-inspired flatbreads (recipe below or store-bought)
- To tastefresh cilantro or parsley, chopped (for garnish)
- Optionallemon wedges for serving
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Equipment
- medium saucepan
- large wok or frying pan
- mixing bowl
- spatula
- measuring spoons
- measuring cups
Nutrition per serving
- Calories350
- Protein18 g
- Carbs50 g
- Fat6 g
Step-by-step
Step 1
In a medium saucepan, combine the rinsed red lentils with 250 ml (1 cup) water or vegetable broth. Bring to a boil, then reduce heat to medium-low and simmer uncovered for 15 minutes, or until lentils are tender but not mushy. Drain any excess liquid and set aside.
Step 2
While the lentils cook, prepare the injera-inspired flatbreads (see note below) or warm store-bought ones according to package instructions.
Step 3
Heat 2 tablespoons vegetable oil in a large wok or frying pan over medium-high heat. Add the chopped onion and sauté for 3-4 minutes until softened and translucent.
Step 4
Add minced garlic and grated ginger to the onion, cooking for 1 minute until fragrant.
Step 5
Stir in julienned carrot, bell pepper, and zucchini. Cook for 5-6 minutes, stirring frequently, until vegetables are tender-crisp.
Step 6
Add spinach or kale (if using) and cook for 1-2 minutes until wilted.
Step 7
Mix in the cooked lentils along with berbere spice blend, turmeric, black pepper, and salt. Stir well to combine and cook for another 3-4 minutes to allow flavors to meld. Adjust seasoning as needed.
Step 8
Remove from heat. Spoon the spiced lentil and vegetable mixture onto each injera flatbread, garnish with fresh cilantro or parsley, and wrap tightly.
Step 9
Serve immediately with optional lemon wedges for a bright finish.
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