Lentil and Veggie Stir-Fry

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by vgonima

Lentil and Veggie Stir-Fry

Servings: 4
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Ingredients

  • 1 cup cooked lentils (green or brown)
  • 1 tbsp olive oil or sesame oil
  • 1 small onion, thinly sliced
  • 1 red bell pepper, sliced into strips
  • 1 zucchini, sliced into half moons
  • 1 carrot, julienned or sliced thinly
  • 1 cup broccoli florets
  • 2 cloves garlic, minced
  • 1 tbsp fresh ginger, minced
  • 2 tbsp tamari (or soy sauce for non-gluten-free)
  • 1 tbsp rice vinegar (optional)
  • 1 tbsp maple syrup or honey (optional)
  • 1 tsp sesame seeds (for garnish)
  • Fresh cilantro or green onions for garnish
  • Brown rice or quinoa, cooked (for serving)

Instructions

  1. Prepare the Lentils:
    • If using canned lentils, drain and rinse them. If using dried lentils, cook them in advance by boiling them in water until tender (about 20-25 minutes). Drain and set aside.
  2. Sauté the Vegetables:
    • Heat the olive or sesame oil in a large skillet or wok over medium heat.
    • Add the sliced onion and sauté for 2-3 minutes until it starts to soften.
    • Add the minced garlic and ginger, and stir for about 30 seconds until fragrant.
  3. Cook the Vegetables:
    • Add the red bell pepper, zucchini, carrot, and broccoli to the skillet.
    • Stir-fry the vegetables for about 5-7 minutes, stirring occasionally until they are tender but still crisp.
  4. Add the Lentils:
    • Once the vegetables are cooked, add the cooked lentils to the skillet.
    • Pour in the tamari, rice vinegar(optional), and maple syrup or honey (if using). Stir everything together until well combined, letting the lentils heat through and absorb the flavors. Cook for another 2-3 minutes.
  5. Taste and Adjust:
    • Taste the stir-fry and adjust the seasoning if needed. You can add more tamari for saltiness, a splash of rice vinegar for tang, or more maple syrup for a touch of sweetness.
  6. Serve:
    • Remove from heat and sprinkle the stir-fry with sesame seeds and fresh cilantro or green onions.
    • Serve over a bed of cooked brown rice or quinoa for a complete, balanced meal.

Tips & Variations:

  • Add extra protein: Toss in some tofu or tempeh cubes for an extra protein boost.
  • Change up the veggies: Feel free to use whatever vegetables you have on hand—snap peas, bok choy, or spinach would work well.
  • Spice it up: Add a dash of chili flakes or Sriracha if you like some heat.

This Lentil and Veggie Stir-Fry is a versatile, nutrient-packed dish that’s easy to whip up on a busy weeknight, and it’s perfect for meal prep too!

Published by

vgonima