Ethiopian Spiced Injera Grain Bowl with Berbere Chicken and Seasonal Vegetables
A wholesome grain bowl featuring traditional Ethiopian spiced berbere chicken served atop injera flatbread pieces, accompanied by a medley of pressure-cooked seasonal vegetables and lentils. This dish balances familiar cooking methods with authentic flavors, perfect for a nourishing weeknight meal.
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Overview
This Ethiopian Spiced Injera Grain Bowl features tender berbere-seasoned chicken served atop torn injera flatbread pieces, complemented by an assortment of pressure-cooked seasonal vegetables and lentils. Rich in flavor and texture, this comforting bowl showcases the balanced spices of berbere alongside wholesome ingredients. It offers a delightful and nourishing meal ideal for weeknights or anytime you want a taste of authentic Ethiopian-inspired cuisine.
Why you’ll love it
- The authentic warmth and complexity of berbere spice blend brings vibrant flavor without overwhelming heat.
- Pressure cooking helps vegetables and lentils retain more nutrients and reduces overall cook time.
- Combining injera bread with protein and vegetables creates a satisfying gluten-free friendly grain bowl (if using gluten-free injera).
- Perfect balance of protein, fiber, and vitamins from a wholesome mix of chicken, lentils, and vegetables.
Ingredient notes
- Berbere spice blend: A traditional Ethiopian mixture of chili peppers, garlic, ginger, basil, and other spices. Use store-bought or homemade for best flavor.
- Injera: Sour fermented flatbread made from teff flour. Available at specialty stores or Ethiopian markets. Can substitute with whole wheat flatbread if unavailable.
- Seasonal vegetables: Use a mix of firm vegetables like carrots, zucchini, bell peppers, and green beans, chopped into bite-sized pieces.
- Lentils: Red lentils cook quickly and add protein and texture to the bowl.
Serving & storage
- Serve the grain bowl warm, arranging the chicken, vegetables, lentils, and torn injera in layers or side-by-side for a beautiful presentation.
- Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
- Reheat gently on the stovetop or microwave until steaming hot throughout (minimum 74°C / 165°F) for food safety.
- For best texture, remove injera pieces before refrigerating or store separately.
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Chef tips
- Marinate the chicken for at least 15 minutes or up to 2 hours for deeper flavor.
- Adjust the amount of berbere spice blend according to your heat preference.
- Use fresh seasonal vegetables that hold up well to pressure cooking to avoid mushiness.
- Ensure the pressure cooker seal is properly in place before cooking to avoid leaks.
Ingredients
- 500 g (1.1 lbs)boneless, skinless chicken thighs, cut into bite-sized pieces
- 2 tbspberbere spice blend
- 1 tbspolive oil
- 1 mediumonion, finely chopped
- 3 clovesgarlic, minced
- 1 tspfresh ginger, grated
- 250 g (1 cup)red lentils, rinsed
- 500 ml (2 cups)vegetable or chicken broth
- 200 g (1 cup)mixed seasonal vegetables, chopped (carrots, zucchini, bell peppers, green beans)
- 4 piecesinjera flatbread, torn into bite-sized pieces
- Saltto taste
- Black pepperto taste
- Fresh parsley or cilantrofor garnish (optional)
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Equipment
- pressure cooker or Instant Pot
- large skillet
- mixing bowl
- measuring cups and spoons
- knife and cutting board
Nutrition per serving
- Calories520
- Protein45 g
- Carbs40 g
- Fat15 g
Step-by-step
Step 1
In a mixing bowl, toss the chicken pieces with the berbere spice blend, salt, and pepper until evenly coated. Set aside to marinate while preparing other ingredients.Step 2
Set the pressure cooker to sauté mode. Add olive oil and sauté the onion over medium heat until softened, about 5 minutes.Step 3
Add the minced garlic and grated ginger to the onions, cooking for 1 more minute until fragrant.Step 4
Add the spiced chicken pieces and cook, stirring occasionally, until browned on all sides, about 6 minutes.Step 5
Add the rinsed red lentils, chopped seasonal vegetables, and broth to the pressure cooker. Stir to combine and ensure nothing is stuck to the bottom.Step 6
Secure the lid on the pressure cooker and cook on high pressure for 10 minutes.Step 7
Once cooking is complete, carefully release the pressure using the quick-release method as per your pressure cooker’s instructions.Step 8
Remove the lid and stir the mixture. If needed, turn the pressure cooker back to sauté and simmer for 3–5 minutes to reduce excess liquid to desired consistency.Step 9
To assemble the grain bowls, arrange torn injera pieces at the base of each bowl, then spoon the berbere chicken, lentil, and vegetable mixture on top.Step 10
Garnish with fresh parsley or cilantro if desired and serve immediately.
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