Lentil and Veggie Stir-Fry

Why You’ll Love This Recipe

• Packed with protein and fiber: Lentils are a great source of plant-based protein and fiber, making this dish both filling and nutritious.

• Full of veggies: This stir-fry includes a variety of vegetables, such as bell peppers, carrots, and broccoli, ensuring every bite is full of color and nutrients.

• Quick and easy: Ready in just 30 minutes, this dish is perfect for a weeknight dinner or a meal prep option.

• Customizable: You can swap in your favorite vegetables, sauces, or seasonings to make it your own.

• Vegan and gluten-free: This recipe is naturally vegan and gluten-free, making it suitable for various dietary needs.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• 1 cup dried lentils (or 2 1/2 cups cooked lentils)

• 1 tablespoon olive oil or sesame oil

• 1 medium onion, thinly sliced

• 1 bell pepper, sliced

• 1 carrot, julienned or thinly sliced

• 1 cup broccoli florets

• 2 cloves garlic, minced

• 1-inch piece of ginger, grated

• 3 tablespoons soy sauce or tamari (for gluten-free)

• 1 tablespoon rice vinegar

• 1 tablespoon maple syrup or honey (optional)

• 1/2 teaspoon red pepper flakes (optional, for spice)

• Salt and pepper to taste

• 2 green onions, sliced (for garnish)

• Sesame seeds (for garnish, optional)

Directions

1. Cook the lentils: If using dried lentils, rinse them under cold water. In a medium saucepan, add the lentils and 3 cups of water. Bring to a boil, then reduce the heat to low and cover. Simmer for 20-25 minutes, or until lentils are tender. Drain any excess water and set aside. If using canned or pre-cooked lentils, simply drain and rinse them before use.

2. Prepare the stir-fry: In a large skillet or wok, heat the olive oil or sesame oil over medium-high heat. Add the onion and cook for 2-3 minutes until softened.

3. Add the vegetables: Add the bell pepper, carrot, and broccoli to the skillet. Stir-fry for 5-7 minutes until the vegetables are tender-crisp. Add the garlic and ginger, and cook for another 1-2 minutes until fragrant.

4. Add the lentils and sauce: Stir in the cooked lentils, soy sauce, rice vinegar, maple syrup (if using), and red pepper flakes. Cook for another 2-3 minutes until everything is well combined and heated through.

5. Season and garnish: Taste and adjust seasoning with salt and pepper as needed. Garnish with sliced green onions and sesame seeds, if desired.

6. Serve: Serve the stir-fry on its own or over rice, quinoa, or noodles for a complete meal.

Servings and Timing

• Servings: 4

• Prep Time: 10 minutes

• Cook Time: 20 minutes

• Total Time: 30 minutes

Variations

• Add protein: Include tofu, tempeh, or chickpeas for additional protein.

• Spicy version: Add more red pepper flakes or a chopped chili pepper to increase the heat.

• Different vegetables: Feel free to substitute or add other vegetables such as zucchini, snap peas, or mushrooms.

• Sauce alternatives: You can swap the soy sauce for coconut aminos, or add a tablespoon of peanut butter for a creamy, nutty flavor.

Storage/Reheating

• Storage: Store any leftover stir-fry in an airtight container in the refrigerator for up to 3-4 days.

• Reheating: Reheat in a skillet over medium heat or in the microwave until heated through. If the stir-fry looks dry, add a splash of water or soy sauce to bring back moisture.

FAQs

Can I use canned lentils for this recipe?

Yes, canned lentils can be used to save time. Just drain and rinse them before adding to the stir-fry.

How can I make this stir-fry spicier?

Add more red pepper flakes, a chopped fresh chili, or a drizzle of sriracha sauce for extra heat.

Can I use other types of lentils?

While green or brown lentils work best for this recipe, red lentils can also be used, though they will cook faster and may become a bit mushy.

Is this recipe gluten-free?

Yes, as long as you use tamari instead of regular soy sauce, this recipe is naturally gluten-free.

Can I make this stir-fry ahead of time?

Yes, this stir-fry keeps well in the refrigerator for up to 3-4 days, making it a great meal prep option.

Can I use frozen vegetables?

Yes, you can substitute frozen vegetables for the fresh ones. Just make sure to thaw them before cooking to avoid excess moisture in the stir-fry.

What can I serve this stir-fry with?

This dish can be served with rice, quinoa, noodles, or eaten on its own for a lighter meal.

Can I use a different type of oil?

Yes, you can use other oils like avocado oil, vegetable oil, or peanut oil, depending on your preference.

How do I make this recipe oil-free?

You can sauté the vegetables in a small amount of water or vegetable broth instead of oil for an oil-free version.

Can I freeze this stir-fry?

While fresh vegetables will lose some texture when frozen, you can freeze the stir-fry for up to 2 months. Just be sure to let it cool completely before freezing and reheat it in a skillet when ready to serve.

Conclusion

This Lentil and Veggie Stir-Fry is a quick, flavorful, and nutritious meal that’s perfect for busy weeknights. Packed with protein, fiber, and a variety of vegetables, it’s a satisfying dish that’s also easily customizable. Whether you’re vegan, gluten-free, or just looking for a healthy meal, this stir-fry will quickly become a staple in your recipe collection. It’s simple to prepare, full of flavor, and sure to keep you coming back for more.