M.Arch. Julio A. Arco is the creator of Vegan and Plant-Based Kitchen, a blog inspired by over a decade of plant-based living. What started as a personal health journey became a way of life centered on mindfulness, creativity, and nourishment—shared through delicious, approachable vegan recipes.
For more plant-based inspiration, explore the work of other voices that influence this blog: Minimalist Baker, Oh She Glows, The Full Helping, Nora Cooks, and Rainbow Plant Life.
Bring the rich and vibrant flavors of Ethiopia to your table with this Vegan Ethiopian Injera with Lentil Stew and Spicy Wat. Injera, a spongy and slightly tangy flatbread, serves as both the plate and utensil, making it a fun and interactive dining experience. Pair it with hearty lentil stew and spicy berbere-infused wat for a wholesome, flavorful meal that’s perfect for sharing.
Whether you’re new to Ethiopian cuisine or already a fan, this recipe celebrates its essence while keeping it simple and fully plant-based. Let’s dive in!
Why Choose Vegan Ethiopian Injera with Lentil Stew and Spicy Wat?
1. Unique, Authentic Experience
Injera’s unique texture and tangy flavor paired with bold, spiced stews offer a distinct culinary adventure.
2. Wholesome and Nourishing
- Teff flour in injera is gluten-free and packed with protein, fiber, and essential minerals.
- Lentils and vegetables provide plant-based protein, making this meal hearty and satisfying.
3. Perfect for Sharing
Ethiopian meals are traditionally communal, making this a great dish to enjoy with family or friends.
Ingredients
For the Injera:
- 2 cups teff flour (or a mix of teff and whole wheat flour for a milder flavor)
- 2 cups water
- ½ teaspoon salt
- 1 teaspoon active dry yeast
- Optional: 1 teaspoon sugar (to activate yeast)
For the Lentil Stew:
- 1 cup red lentils, rinsed
- 1 tablespoon olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 1 teaspoon ground cumin
- 1 teaspoon turmeric
- ½ teaspoon smoked paprika
- 2 cups vegetable broth
- 1 cup diced tomatoes (fresh or canned)
- Salt and black pepper, to taste
For the Spicy Wat (Berbere Stew):
- 1 tablespoon olive oil
- 1 medium onion, finely chopped
- 2 garlic cloves, minced
- 1 tablespoon berbere spice mix (adjust to taste)
- 1 cup diced carrots
- 1 cup green beans, chopped
- 2 cups vegetable broth
- Salt, to taste
Garnishes and Add-Ons:
- Fresh cilantro, chopped
- Lemon wedges
Ingredient Breakdown
1. Teff Flour
Teff is a traditional Ethiopian grain that gives injera its characteristic tang and sponginess.
Substitute: If teff is unavailable, use a mix of buckwheat flour and all-purpose flour.
2. Berbere Spice Mix
A key Ethiopian spice blend, berbere combines chili, garlic, ginger, and warm spices like cinnamon and fenugreek.
Alternative: Make your own by combining paprika, chili powder, garlic powder, ginger, and a pinch of cinnamon.
3. Lentils
Red lentils cook quickly and create a creamy texture, perfect for stews.
Alternative: Use yellow lentils or split peas for a slightly different texture.
Instructions
Step 1: Make the Injera Batter
- In a large bowl, combine the teff flour, yeast, and sugar (if using). Gradually add water while whisking to form a smooth batter.
- Cover the bowl with a clean kitchen towel and let it ferment at room temperature for 12-24 hours until bubbles form and the batter develops a slight tang.
Step 2: Cook the Injera
- Stir in the salt before cooking. The batter should be thin, like pancake batter; add water if needed.
- Heat a non-stick skillet or injera pan over medium heat. Pour a ladleful of batter onto the pan, spreading it thinly in a circular motion.
- Cover with a lid and cook for 2-3 minutes until the surface is bubbly and dry. Do not flip.
- Remove from the pan and set aside. Repeat with the remaining batter.
Step 3: Prepare the Lentil Stew
- Heat olive oil in a pot over medium heat. Add the onion and sauté for 3-4 minutes until softened.
- Stir in the garlic, cumin, turmeric, and smoked paprika, cooking for 1 minute.
- Add the lentils, vegetable broth, diced tomatoes, salt, and pepper. Simmer for 20-25 minutes, stirring occasionally, until the lentils are tender.
Step 4: Make the Spicy Wat
- Heat olive oil in a skillet over medium heat. Add the onion and cook until softened, about 5 minutes.
- Add the garlic and berbere spice, stirring for 1 minute until fragrant.
- Stir in the carrots, green beans, and vegetable broth. Simmer for 15-20 minutes until the vegetables are tender. Adjust seasoning with salt.
Step 5: Assemble and Serve
- Arrange the injera flat on a large plate or serving platter. Spoon the lentil stew and spicy wat onto the injera, allowing the bread to soak up the flavors.
- Garnish with fresh cilantro and serve with lemon wedges on the side.
Picture Gallery
Tips and Variations
1. Speed Up the Injera Process
For a quicker version, skip fermentation and use baking powder instead of yeast for immediate results.
2. Add More Vegetables
Incorporate spinach, potatoes, or eggplant into the stews for added variety.
3. Control the Heat
Adjust the amount of berbere spice to suit your heat tolerance. For a milder version, use sweet paprika instead of chili powder.
4. Meal Prep-Friendly
The lentil stew and spicy wat can be made ahead and stored in the fridge for up to 4 days or frozen for later use.
5. Pairing Suggestions
Serve with a side of Ethiopian collard greens (gomen) or a simple cucumber and tomato salad for a complete meal.
Nutritional Information (Per Serving)
- Calories: 380
- Protein: 12g
- Carbohydrates: 60g
- Fat: 8g
- Fiber: 10g
- Iron: 25% of the Daily Value (DV)
Health Highlight: This meal is packed with plant-based protein, fiber, and essential nutrients like iron and calcium from teff and lentils.
Conclusion
Vegan Ethiopian Injera with Lentil Stew and Spicy Wat is a flavorful, nourishing meal that brings the vibrant cuisine of Ethiopia to your kitchen. The combination of tangy injera, creamy lentil stew, and bold, spiced wat makes this dish a unique and unforgettable experience.
Have you tried making Ethiopian food at home? Share your tips, variations, or favorite Ethiopian dishes in the comments below! Don’t forget to pin or share this recipe for others to enjoy.
FAQs
1. What if I can’t find teff flour?
You can substitute teff flour with a mix of buckwheat and whole wheat flour, though the flavor and texture may differ slightly.
2. Is berbere spice mix spicy?
Berbere is moderately spicy, but you can adjust the heat by using less or substituting chili powder with sweet paprika.
3. Can I freeze injera?
Yes! Injera freezes well. Layer parchment paper between each piece to prevent sticking and store in an airtight container.
4. What makes injera bubbly?
The fermentation process creates bubbles in the batter, giving injera its signature spongy texture.
5. Can I make this dish gluten-free?
Yes! Teff flour is naturally gluten-free. Ensure your vegetable broth and spices are gluten-free as well.
Disclaimer: The nutritional information provided is an estimate based on standard ingredient values and typical serving sizes and is for informational purposes only. Variations in ingredients, brands, preparation methods, and portion sizes may result in differences in the actual nutritional content of your dish. This recipe is not intended to replace professional dietary advice or medical guidance. Individual dietary needs vary, so always consult a registered dietitian, nutritionist, or healthcare provider for specific concerns. By using this recipe, you agree that the creators are not responsible for any outcomes, including inaccuracies or adverse reactions.
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