African · Breakfast · Lunch

Firfir

Name: Firfir
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Cuisine: African
Ingredients: 3 large rounds injera; 2 medium red onions, finely chopped; 2 tbsp vegetable oil; 3 cloves garlic, minced; 1 tbsp fresh ginger, grated; 2 tbsp berbere spice blend; 2 tbsp tomato paste; 2 medium ripe tomatoes, diced; 1 cup water; 1/2 tsp salt; 1 small jalapeño, sliced

ፍርፍር (Firfir)

By BerryFit Kitchen · Nutrition checked with USDA data · Updated Oct 20, 2026 · How we make recipes

Torn injera tossed in a deep red berbere, onion and tomato sauce until it soaks up every bit of spice. It is a hearty, tangy Ethiopian favourite for breakfast, made here with a light hand on the oil.

Prep: 15 min
Cook: 25 min
Total: 40 min
Serves: 4

Easy
Vegetarian
Vegan
Dairy Free

10%

Per serving206kcal10% of a 2,000 kcal day

5gProtein

31gCarbs

8gFat

6gFiber

Calories come from: Carbs 58% · Fat 34% · Protein 8%

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Ingredients

For 4 servings

3 large rounds360 ginjera
2 medium300 gred onions, finely chopped
2 tbsp27 gvegetable oil
3 cloves9 ggarlic, minced
1 tbsp6 gfresh ginger, grated
2 tbsp14 gberbere spice blend
2 tbsp32 gtomato paste
2 medium250 gripe tomatoes, diced
1 cup240 gwater
1/2 tspsalt
1 small14 gjalapeño, sliced (optional)

Steps

1
Tear the injera into bite-sized pieces and set aside.
2
Place the chopped onions in a dry pan over medium heat and cook, stirring often, for about 8 minutes until soft and lightly golden.
3
Add the oil, garlic and ginger and cook for 1 minute until fragrant.
4
Stir in the berbere and cook for 1 minute, stirring so it does not scorch.
5
Add the tomato paste and diced tomatoes and cook for 5 minutes until the tomatoes break down.
6
Pour in the water, add the salt and simmer for 7 minutes until you have a thick, glossy sauce.
7
Turn the heat to low, add the torn injera and fold gently for 2 to 3 minutes until it has absorbed the sauce but still holds its shape.
8
Serve warm, topped with the sliced jalapeño if using.

Swaps, storage and make-ahead

Swaps

Use injera labelled 100% teff and gluten-free, and check your berbere label too, to make the dish gluten-free.
Swap the vegetable oil for niter kibbeh (Ethiopian spiced butter) for a richer, traditional flavour, though it will no longer be vegan or dairy-free.
If you cannot find berbere, mix paprika, a pinch of cayenne, ground coriander, cumin, cardamom and a little cinnamon as a stand-in.
Use a green bell pepper instead of the jalapeño for a milder topping.

Storage

Firfir is best eaten fresh, as the injera softens and turns mushy as it sits. Refrigerate any leftovers in a covered container within 2 hours and eat within 3 to 4 days, reheating in a pan until steaming hot; avoid freezing.

Make ahead

Make the berbere, onion and tomato sauce up to 3 days ahead and keep it in the fridge, then reheat it until simmering and fold in freshly torn injera just before serving.

Nutrition values are for the recipe as written.

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Allergens and nutrition

Contains: Gluten

Check the labels of packaged ingredients for allergens and suitability for your diet.

Full nutrition

	Per serving (310 g)	Per 100 g
Calories	206 kcal	66 kcal
Protein	4.7 g	1.5 g
Carbohydrates	31.2 g	10.1 g
of which sugars	7 g	2.3 g
Fiber	6.2 g	2 g
Fat	8.1 g	2.6 g
of which saturated	1.3 g	0.4 g
Sodium	609 mg	196 mg

Nutrition is calculated from USDA FoodData Central data and may differ from what you cook.