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Vegetarian

Beyaynetu with injera flatbreads

Beyaynetu is an Ethiopian vegetarian platter for 4 people, made of red lentils, split peas and simmered vegetables served over injera style flatbreads. It takes 60 minutes, has a moderate difficulty, and costs €2.00 per person. The key is cooking the onions dry for a long time to build sweetness in the sauces, and cooking the flatbreads covered without ever flipping them.

Get ready to eat with your hands, this is a big Ethiopian platter of legumes and vegetables, scooped up with soft flatbreads.

Beyaynetu with injera flatbreads
Total time
1 h
Difficulty
Medium
Cost per person
€2.00
Calories per person
810 kcalcalculated by Kiloach, your weight coach
Season
Winter, Fall, Spring

Beyaynetu is a composed platter where each legume keeps its own character, soft red lentils sitting next to firmer split peas, green and orange vegetables adding freshness. The berbere warms the dish without overwhelming it, and the long cooked onion base gives every sauce a roundness you won't get from a quick saute. You eat it with your hands, tearing off a piece of flatbread to scoop up a bit of everything.

This is a dish to plan for a Sunday or an evening when you have a little time ahead of you, not exactly a last minute weeknight meal but nothing complicated either. It appeals to adults curious about new flavors and to tables that like sharing one big dish in the middle. Mon Chou suggests it to break the Tuesday night routine without blowing the budget.

The ingredients

4 people

Pantry

  • Red lentilsoften in the pantry 150 g
  • Split peasoften in the pantry 150 g
  • Berbere or a mix of paprika, chili and cuminoften in the pantry 2 tbsp
  • Wheat flouroften in the pantry 150 g
  • Buckwheat flouroften in the pantry 100 g
  • Sparkling water 40 cl
  • Oiloften in the pantry 5 tbsp
  • Saltoften in the pantry 2 pinch

Fruits and vegetables

  • Green cabbage 0.3
  • Fresh spinach 400 g
  • Carrots 2
  • Onions 3
  • Garlic 4 cloves
  • Fresh ginger 1 piece

Allergens Gluten

The step by step recipe

  1. Make the flatbread batter by whisking the two flours with the sparkling water and a pinch of salt, then let it rest. 20 min

    The sparkling water gives the bubbles and slight tang that mimic injera, the real version takes several days of fermentation. If you can find teff flour, swap it in for the wheat flour.

  2. Cook the red lentils and split peas separately in gently simmering water until tender. 25 min

    Salt only at the end of cooking, salt toughens the skin of split peas.

  3. Saute the sliced onions dry in a large pan, add the oil, garlic, grated ginger and berbere, then split this base between the two legumes.

    If you don't have berbere, a mix of sweet paprika, chili and cumin works very well.

  4. Cook the sliced cabbage and carrots with the spinach in a saute pan with a little water, until soft. 15 min

    Save the spinach for last, it wilts in two minutes.

  5. Cook the batter into thin flatbreads in a large nonstick pan, covered, on one side only. 15 min

    Never flip the flatbread, it steams through and needs to stay soft and bubbly.

  6. Spread a flatbread on each plate and arrange each preparation in small piles on top.

    Eat with your hands, tearing off a piece of flatbread and pinching the filling with it.

Our tips to get it right

  • Cook the red lentils and split peas in separate pots, their cooking times differ and you'll avoid an overly uniform puree.
  • Grate the ginger instead of mincing it, it blends better into the onion base and releases its juice right into the pan.
  • Make the flatbread batter first so it has time to rest while you handle the legumes and vegetables.

The variations

  • Swap the split peas for cooked chickpeas, their firmer bite adds another texture to the platter.
  • For a spicier version, double the berbere and scatter a little fresh minced chili over the lentils.
  • To save time, buy ready made whole wheat flatbreads and spend your time on the legumes and vegetables instead.

What to serve it with

  • Spiced black tea
  • A fresh tomato salad
  • Plain yogurt to cool things down

Storage

The legumes and vegetables keep for 2 to 3 days in the fridge in a sealed container, stored separately from the flatbreads. You can freeze the cooked lentils and split peas, but not the flatbreads, which lose their softness. Reheat the fillings in a pan or microwave with a splash of water, and make fresh flatbreads just before serving if you can.

Questions about this dish

Can you replace the buckwheat flour in the flatbreads?

Yes, you can use only wheat flour, the flatbreads will be slightly less bubbly but just as soft. Buckwheat mainly adds a stronger flavor closer to traditional teff.

Can you make beyaynetu ahead of time?

The lentils, split peas and vegetables are easy to make the day before and reheat well. Make the flatbreads the same day though, they taste best fresh and lose their softness if they sit too long.

Why cook the onions dry before adding oil?

This long dry cooking removes their water and concentrates their sweetness before they even start to brown. It's what gives Ethiopian sauces their characteristic depth.

Is beyaynetu good for kids?

The berbere can be a bit spicy for sensitive palates, but you can easily cut back the amount. The vegetables and legumes themselves are often well liked once kids try the dish.

How long does it take to make a beyaynetu platter with injera style flatbreads?

Count 1 h in total, prep and cooking included. The recipe is rated “medium”.

How many calories are in a beyaynetu platter with injera style flatbreads?

About 810 kcal per serving, for a recipe meant for 4 people. Calories are calculated by Kiloach, your weight coach, the app that partners with Mon Chou.

How much does a beyaynetu platter with injera style flatbreads cost?

About €2.00 per serving, or €8.00 for 4 people, based on average supermarket prices.

What allergens does this recipe contain?

This recipe contains gluten. Always check the labels of the products you buy.

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