Lentil and Vegetable Stir-Fry

🕒 Prep: 10 min
🔥 Cook: 15 min
🍽 Serves: 4
★★★★★
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If you're looking for a quick, hearty, and nutritious dinner option, this Lentil and Vegetable Stir-Fry might just become your new go-to. Featuring a colorful mix of veggies and protein-packed lentils, it's perfect for busy weeknights or whenever you crave something wholesome yet flavorful.

Ingredients for Lentil and Vegetable Stir-Fry

Green lentils are the backbone of this dish, offering a hearty texture and significant protein content.

Olive oil helps in sautéing the vegetables, providing a healthy fat base and a subtle flavor boost.

Red onion adds a sweet, slightly sharp edge when cooked, enhancing the overall flavor profile.

Garlic and fresh ginger bring warmth and a little zing, transforming the stir-fry into something special.

Red bell pepper, zucchini, broccoli, and snap peas ensure a mix of textures and flavors, from sweet to crunchy.

Soy sauce provides a savory, umami-rich base for the sauce, while sesame oil adds depth and nuttiness.

Rice vinegar and honey balance the flavors with acidity and sweetness.

Red pepper flakes offer a subtle heat kick, completely adjustable to your taste.

Green onions and sesame seeds finish off the dish with freshness and a bit of crunch.

Tips & Tricks

  • For quicker meal prep, cook the lentils in advance and store them in the fridge.
  • Keep the vegetables slightly crisp to maintain their vibrant color and texture.
  • Adjust the red pepper flakes based on your heat preference; a little goes a long way!

Serving Suggestions

This stir-fry pairs beautifully with a bowl of steamed jasmine or brown rice. Alternatively, try serving it over quinoa for an extra protein boost. If you're in the mood for something lighter, enjoy it as is or with a side of fresh cucumber salad.

Frequently Asked Questions

Can I use canned lentils?
Yes, canned lentils can be a time-saver. Just be sure to rinse them well before using.
What can I substitute for honey to make it vegan?
You can use maple syrup or agave nectar as a vegan-friendly alternative.
How can I make this dish gluten-free?
Simply ensure your soy sauce is gluten-free, or use tamari as a substitute.

Lentil and Vegetable Stir-Fry Recipe Walkthrough

First, you'll want to cook the lentils. Follow the package instructions, which typically involves simmering them in water until they're tender. Once done, drain them and set them aside.

Next, heat up some olive oil in a large skillet over medium-high heat. Add the red onion and garlic, letting them sauté for a couple of minutes until they soften and become fragrant.

Now, toss in the ginger, red bell pepper, zucchini, broccoli, and snap peas. Stir-fry these for about five to seven minutes, until the vegetables are just tender but still vibrant.

While the veggies are cooking, mix up the sauce. In a small bowl, whisk together the soy sauce, sesame oil, rice vinegar, honey, and red pepper flakes.

Add the cooked lentils to the skillet, then pour in the sauce mixture. Give everything a good toss to ensure even coating, and let it cook for an additional two to three minutes, stirring frequently until everything is heated through.

Finally, take the skillet off the heat and garnish with green onions and sesame seeds. Season with salt and pepper to your liking before serving.

Why You'll Love This Recipe

  • Loaded with vibrant, seasonal vegetables.
  • Packed with plant-based protein from lentils.
  • Quick to prepare, making it ideal for busy nights.
  • Customizable with your favorite veggies.
  • Vegan-friendly and can be made gluten-free.

Ingredients

1 cup green lentils
2 tablespoons olive oil
1 small red onion, thinly sliced
2 cloves garlic, minced
1 tablespoon fresh ginger, grated
1 red bell pepper, sliced
1 small zucchini, sliced
1 cup broccoli florets
1/2 cup snap peas
3 tablespoons soy sauce
1 tablespoon sesame oil
1 tablespoon rice vinegar
1 tablespoon honey
1/4 teaspoon red pepper flakes
2 green onions, chopped
1 tablespoon sesame seeds
Salt and pepper to taste

Step-by-step Instructions

1. Cook the lentils according to package instructions until tender, then drain and set aside.
2. Heat olive oil in a large skillet over medium-high heat. Add the red onion and garlic, sauté for 2-3 minutes until softened.
3. Add the ginger, red bell pepper, zucchini, broccoli, and snap peas, stir-fry for 5-7 minutes until vegetables are just tender.
4. In a small bowl, whisk together soy sauce, sesame oil, rice vinegar, honey, and red pepper flakes.
5. Add the cooked lentils to the skillet, then pour in the sauce mixture. Toss everything together to coat evenly.
6. Cook for an additional 2-3 minutes, stirring frequently, until everything is heated through.
7. Remove from heat and garnish with green onions and sesame seeds. Season with salt and pepper to taste before serving.

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