LENTIL AND VEGETABLE STIR-FRY QUICK MIDWEEK SUPPER

LENTIL AND VEGETABLE STIR-FRY QUICK MIDWEEK SUPPER

Lentil and Vegetable Stir-Fry Quick Midweek Supper is a colourful and nourishing dish that combines plant-based protein with the natural goodness of fresh vegetables. Tender lentils provide a hearty base, while crisp carrots, sweet bell peppers and delicate zucchini bring a vibrant mix of flavours and textures to the pan. A drizzle of olive oil enhances the richness and low-sodium soy sauce adds a savoury depth that ties everything together. This simple one-pan recipe is quick to prepare, making it an ideal choice for busy weeknights when time is limited but a wholesome meal is still desired. This stir-fry is naturally vegan and packed with fibre, vitamins and minerals, which delivers a balanced option that feels both light and satisfying. Whether served alone or with a side of rice or noodles, this Lentil and Vegetable Stir-Fry Quick Midweek Supper offers freshness, nutrition and convenience in every bite.

RECIPE CATEGORY

Lunch, Dinner, Entrée, Side

SERVING SIZE

1

CUISINE

Asian, Mediterranean, Californian

PREPARATION/TECHNIQUES

Stir-Fry, One-Pot Wonders, 5 Ingredients or Less

OCCASION/HOLIDAY

Summer, Picnic, Family Reunion, Party

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan, Vegetarian, Healthy, High Fibre, Low Fat, Low Sodium, Organic, Quick & Easy, Wheat / Gluten-Free

DISH TYPE

Main Course

INGREDIENTS 

There are the following ingredients for Lentil And Vegetable Stir-Fry Quick Midweek Supper:

• 50 grams | 1.76 ounces | ¼ cup cooked lentils
• 15 grams | 0.53 ounces | ¼ carrot, julienned
• 25 grams | 0.88 ounces | ¼ bell pepper, sliced
• 30 grams | 1.06 ounces | ¼ zucchini, sliced
• 15 millilitres | 0.51 fluid ounces | 1 tablespoon low-sodium soy sauce
• 5 millilitres | 0.17 fluid ounces | 1 teaspoon olive oil

FULL NUTRITIONAL INFORMATION

• Calories: 329 kilocalories
• Fat: 17.2 grams
• Saturated Fat: 2.4 grams
• Carbohydrate: 37.2 grams
• Sugar: 4.8 grams
• Fibre: 13.0 grams
• Sodium: 482 milligrams
• Protein: 10.0 grams
• Calcium: 68 milligrams
• Potassium: 758 milligrams
• Iron: 2.95 milligrams

PREPARATION

These steps are followed for the preparation of Lentil And Vegetable Stir-Fry Quick Midweek Supper:

• Sauté The Vegetables: Heat olive oil in a pan over medium flame. Add the julienned carrots, sliced bell pepper and zucchini. Stir-fry for 3 to 4 minutes until the vegetables are tender but crisp.
• Add The Lentils: Stir in the cooked lentils with the vegetables. Lentils add plant-based protein and enhance the texture of the stir-fry. Sauté for another 2 minutes.
• Season With Soy Sauce: Pour in the low-sodium soy sauce and toss everything together to coat the vegetables and lentils evenly. This adds umami flavour and balances the dish.
• Serve: Remove from heat, season with salt and pepper to taste and serve immediately. Enjoy your stir-fry while it’s hot for the best flavour and texture.

PREPARATION TIME

5 minutes

COOKING TIME

7 minutes

TIPS 

Here are some tips for the preparation of Lentil And Vegetable Stir-Fry Quick Midweek Supper:

• Change Up The Vegetables: Feel free to add other vegetables like broccoli, mushrooms or snap peas for added texture and nutrients.
• Make It Spicier: Add a pinch of chilli flakes or drizzle some sriracha over the finished dish for a spicy kick.
• Protein Boost: For more protein, top the stir-fry with tofu or tempeh or serve with a fried egg if not strictly vegan.
• Batch Cooking: Cook extra lentils in advance and store them in the refrigerator. This will save time when preparing this dish.

VARIATIONS

• Swap Lentils: Use other plant-based proteins like chickpeas or black beans if you prefer or even edamame for an Asian-inspired twist.
• Add Grains: Serve the stir-fry over a base of quinoa, brown rice or cauliflower rice for a more substantial meal.
• Sauce Upgrade: Drizzle some tahini or peanut sauce over the stir-fry for a richer and creamier flavour.
• Herb It Up: Garnish with fresh herbs like coriander or parsley to brighten up the flavours.

PREPPING AND STORAGE

• Refrigerator Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in a pan or microwave before serving.
• Freezing: The stir-fry can be frozen for up to 1 month. Thaw it in the refrigerator overnight and reheat before serving. However, note that the texture of the Vegetables may soften when reheated.