Here’s a high-protein, plant-based recipe for Ethiopian Lentil Wat with Injera (Teff Flatbread)
a nutrient-dense, muscle-friendly meal inspired by Ethiopian cuisine! 🍛🌿
Ethiopian Lentil Wat with Injera
Ingredients (Serves 2)
For the lentil wat:
- 1 cup red lentils (rinsed)
- 1 onion (finely chopped)
- 3 garlic cloves (minced)
- 1 tbsp fresh ginger (grated)
- 1 tbsp olive oil
- 1 tbsp berbere spice blend (or mix paprika, cayenne, cumin, coriander, and fenugreek)
- 1 tsp turmeric
- 1 can (14 oz) diced tomatoes
- 2 cups low-sodium vegetable broth
- Salt and pepper (to taste)
For the injera (teff flatbread):
- 1/2 cup teff flour
- 1/2 cup water
- Pinch of salt
- Optional: 1/4 tsp baking soda (for fluffiness)
Optional toppings:
- Fresh cilantro
- Lemon wedges
Instructions
1. Cook the lentils: Heat olive oil in a pot over medium heat. Sauté onion, garlic, and ginger until soft. Add berbere spice and turmeric, stirring for 1 minute. Add lentils, tomatoes, and broth. Simmer for 20-25 minutes until lentils are tender. Season with salt and pepper.
2. Make the injera: Mix teff flour, water, salt, and baking soda (if using) in a bowl. Let batter rest for 10 minutes. Heat a non-stick skillet over medium heat. Pour 1/4 cup batter into the skillet, swirling to form a thin circle. Cook for 2-3 minutes until edges lift. Flip and cook for 1-2 minutes. Repeat with remaining batter.
3. Assemble: Serve lentil wat with injera on the side. Garnish with cilantro and lemon wedges.
Macros (Per Serving)
- Calories: ~400-450 kcal
- Protein: 20-25g (from lentils + teff)
- Carbs: ~60-65g (complex carbs from lentils and teff)
- Fats: ~8-10g (healthy fats from olive oil)
Why This Meal is Great for Bodybuilders
- Plant-Based Protein: Lentils provide 18g protein per cup + fiber for digestion.
- Complex Carbs: Teff is a gluten-free grain rich in iron and magnesium.
- Anti-Inflammatory: Turmeric and ginger reduce inflammation and aid recovery.
- Customizable: Add spinach or kale for extra greens.
Pro Tips
- Boost Protein: Add a dollop of Greek yogurt or crumbled feta.
- Lower Carbs: Use cauliflower rice instead of injera.
- Extra Flavor: Add a splash of coconut milk for creaminess.
- Meal Prep: Cook lentils in bulk and store for quick meals.
Enjoy this hearty, protein-packed dish to fuel your workouts and recovery! 🇪🇹💪