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Lentil and Veggie Stir-Fry

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This Lentil and Veggie Stir-Fry is a vibrant, nutrient-packed dish that brings together hearty lentils and a variety of colorful vegetables, all stir-fried in a savory sauce. It’s a wholesome, plant-based meal that’s quick to prepare and bursting with flavor. Perfect for meal prepping, lunch, or a light dinner, this stir-fry is both satisfying and full of textures and tastes that will leave you coming back for more.

Ingredients

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)

Instructions

  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.

Notes

  • Add chopped spinach, kale, cauliflower, bell peppers, or zucchini to make the curry more hearty and nutritious.
  • For a spicier version, add more red pepper flakes or a chopped chili pepper to increase the heat.
  • If you prefer a creamier texture, use full-fat coconut milk and add a spoonful of cashew butter or peanut butter to the sauce.
  • For additional protein, consider adding tofu, tempeh, or lentils to the curry.

Nutrition

Find it online: https://thefamilycooking.com/lentil-and-veggie-stir-fry/