LENTIL AND VEGETABLE STIR-FRY

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

1. Prepare the Vegetables: Slice the bell peppers, julienne the carrots, and separate the broccoli into florets. Mince the garlic.

2. Cook the Lentils: If not pre-cooked, cook the lentils according to package instructions. Drain and set aside.

3. Heat the Sesame Oil: Heat the sesame oil over medium heat in a large pan or wok.

4. 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.

5. 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.

6. 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.

7. 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.