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.