LENTIL AND VEGETABLE STIR-FRY
This Lentil and Vegetable Stir-Fry is a healthy and vibrant dish packed with plant-based protein, fibre, and colourful vegetables. With tender lentils, crisp broccoli, sweet carrots, and bell peppers, The aromatic flavours of garlic, sesame oil, and soy sauce enhance this stir-fry. It’s a quick and nutritious meal that comes together in minutes, ideal for busy weeknights or a light lunch. This recipe is entirely vegan, and you can customise it with your favourite veggies. It’s a delightful, balanced dish that perfectly blends flavours and nutrients.
RECIPE CATEGORY
Lunch, Dinner, Entrée
SERVING SIZE
1 serving
CUISINE
Asian
PREPARATION / TECHNIQUES
Stir-Fry, One-Pot Wonders, Pan-Fry
OCCASION / HOLIDAY
Weeknight Dinner, Picnic, Spring, Summer
SPECIAL CONSIDERATION / DIETARY CONCERNS
Vegan, Healthy, High Fibre, Low Cholesterol, Gluten-Free, Quick & Easy, Organic
DISH TYPE
Stir-Fry, Main Dish
INGREDIENTS FOR LENTIL AND VEGETABLE STIR-FRY
- 1/4 cup lentils, cooked
- 1/2 cup broccoli florets
- 1/4 cup carrots, julienned
- 1/4 cup bell peppers, sliced
- 1 clove garlic, minced
- 1/2 tbsp soy sauce (or tamari for gluten-free)
- 1/2 tbsp sesame oil
FULL NUTRITIONAL INFORMATION
- Calories: 210
- Protein: 8g
- Carbohydrates: 30g
- Fibre: 9g
- Fat: 7g
- Saturated Fat: 1g
- Sodium: 360mg
- Sugars: 6g
PREPARATION FOR LENTIL AND VEGETABLE STIR-FRY
- Prepare the Vegetables: Slice the bell peppers, julienne the carrots, and separate the broccoli into florets. Mince the garlic.
- Cook the Lentils: If not pre-cooked, cook the lentils according to package instructions. Drain and set aside.
- Heat the Sesame Oil: Heat the sesame oil over medium heat in a large pan or wok.
- Stir-Fry the Vegetables: Add the broccoli, carrots, and bell peppers to the pan. Stir-fry for 3-4 minutes until slightly softened but still crisp.
- Add Garlic and Soy Sauce: Add the minced garlic and soy sauce to the pan. Stir for another 2 minutes, allowing the garlic to become fragrant and the vegetables to absorb the soy sauce.
- Incorporate the Lentils: Add the cooked lentils to the pan and stir everything together. Cook for 2-3 more minutes, ensuring everything is heated and well combined.
- Serve: Remove from heat and serve immediately. Garnish with sesame seeds or fresh herbs if desired.
PREP TIME
10 minutes
COOKING TIME
10 minutes
TIPS FOR LENTIL AND VEGETABLE STIR-FRY
- Pre-cook the lentils ahead of time and store them in the fridge to save time.
- If you prefer your vegetables softer, add a splash of water or vegetable broth during stir-frying to help steam them.
- Use a high-quality soy sauce or tamari for the best flavour, and adjust the amount to taste.
VARIATIONS
- Substitute lentils with chickpeas or tofu for added protein.
- Add mushrooms, zucchini, or spinach for more variety.
- For a spicy kick, sprinkle some red pepper flakes or add a dash of sriracha.
- Swap sesame oil with olive oil if you want a lighter flavour.
PREPPING AND STORAGE GUIDE FOR LENTIL AND VEGETABLE STIR-FRY
- Fridge: Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a pan before serving.
- Freezer: The stir-fry is best eaten fresh, but you can freeze cooked lentils for up to 3 months. Reheat them for future quick meals.