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LENTIL AND VEGGIE STIR-FRY
16

LENTIL AND VEGGIE STIR-FRY

NUTRITION
HEALTHY RECIPES
Dec 25, 2024

LENTIL AND VEGGIE STIR-FRY

This Lentil and Veggie Stir-Fry is a vibrant and healthy dish packed with plant-based protein and nutrient-rich vegetables. The tender lentils combined with crisp, colourful veggies like carrots, bell peppers, and zucchini create a balanced and satisfying meal, enhanced with low-sodium soy sauce and a touch of olive oil. This dish is a light, flavourful option perfect for lunch or dinner. It’s a simple one-pan recipe, great for a quick meal when you’re short on time, with various textures and flavours. This stir-fry is both nutritious and delicious.

RECIPE CATEGORY

Lunch, Dinner, Entrée, Side

SERVING SIZE

1 serving

CUISINE

Asian, Mediterranean, Californian, Vegan, Vegetarian

PREPARATION/TECHNIQUES

Stir-Fry, Quick & Easy, One-Pot Wonders, 5 Ingredients or Less

OCCASION/HOLIDAY

Weeknight Dinner, Quick Lunch, Light Dinner, Summer, Picnic, Family Meal, Party

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan, Vegetarian, Healthy, High Fibre, Low Fat, Low Sodium, Organic, Quick & Easy, Gluten-Free (if using gluten-free soy sauce)

DISH TYPE

Stir-Fry, Vegan Entrée, Side Dish

INGREDIENTS

There are the following ingredients for Lentil and Veggie Stir-Fry:

  • 50g cooked lentils
  • 1/4 carrot, julienned
  • 1/4 bell pepper, sliced
  • 1/4 zucchini, sliced
  • 1 tbsp low-sodium soy sauce
  • 1 tsp olive oil

FULL NUTRITIONAL INFORMATION

  • Calories: 180
  • Protein: 8g
  • Fat: 5g
  • Carbohydrates: 26g
  • Fibre: 6g
  • Sodium: 180mg
  • Potassium: 400mg
  • Vitamin C: 25% of the daily recommended intake

PREPARATION

  • Sauté The Vegetables: Heat olive oil in a pan over medium flame. Add the julienned carrots, sliced bell pepper, and zucchini. Stir-fry for 3-4 minutes until the vegetables are tender but crisp.
  • Add The Lentils: Stir in the cooked lentils to 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.

PREP TIME

5 minutes

COOKING TIME

5-7 minutes

TIPS

Here are some tips for the preparation of Lentil and Veggie Stir-Fry:

  • Change Up The Veggies: 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 fridge. 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, creamier flavour.
  • Herb It Up: Garnish with fresh herbs like cilantro or parsley to brighten up the flavours.

PREPPING AND STORAGE

  • Fridge Storage: Store leftovers in an airtight container in the fridge 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 fridge overnight and reheat before serving. However, note that the texture of the veggies may soften when reheated.

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