This lentil and vegetable stir-fry is a nutritious and colorful dish that combines protein-rich lentils with a variety of fresh vegetables. It’s quick to prepare, making it an excellent option for busy weeknights.
The recipe is versatile, allowing you to use seasonal vegetables or whatever you have on hand. It’s a great way to enjoy a healthy meal packed with flavor and texture.
Vibrant Ingredients for a Wholesome Meal
This stir-fry brings together a delightful mix of fresh vegetables and protein-rich lentils.
The vibrant colors of bell peppers, carrots, and broccoli not only make the dish visually appealing but also provide a variety of nutrients.
Each ingredient plays a crucial role in enhancing the overall flavor and texture, ensuring every bite is satisfying.
Preparation Made Simple
Preparing this dish is quick and straightforward, making it ideal for busy weeknights.
With just a few steps, you can have a nutritious meal ready in about 30 minutes.
Start by heating olive oil in a skillet, then sauté garlic and ginger to create a fragrant base before adding the colorful vegetables.
Cooking Techniques to Enhance Flavor
The key to a successful stir-fry lies in the cooking technique.
By stir-frying the vegetables over medium-high heat, you achieve a tender-crisp texture that retains their natural sweetness.
Incorporating cooked lentils adds heartiness to the dish, while soy sauce and spices elevate the flavor profile.
Garnishing for Visual Appeal
Once the stir-fry is cooked, garnishing with chopped green onions adds a pop of color and freshness.
This simple touch not only enhances the visual appeal but also contributes a mild onion flavor that complements the other ingredients.
Serving the dish in a rustic bowl on a wooden table creates an inviting presentation, perfect for sharing with family or friends.
Serving Suggestions for a Complete Meal
This lentil and vegetable stir-fry can be enjoyed on its own or served over a bed of rice or quinoa for a more filling meal.
Pairing it with your favorite side dish or a light salad can further enhance the dining experience.
The versatility of this dish allows for adjustments based on personal preferences or seasonal ingredients.
Nutritional Benefits of Lentils and Vegetables
Lentils are a fantastic source of plant-based protein, making this dish not only delicious but also nutritious.
Combined with the vitamins and minerals from the assorted vegetables, this meal supports a balanced diet.
With approximately 220 calories per serving, it’s a guilt-free option that satisfies hunger without compromising health.
Quick and Healthy Lentil Stir-Fry
This stir-fry features cooked lentils sautéed with bell peppers, carrots, and broccoli, seasoned with soy sauce and spices. The dish takes about 30 minutes to prepare and serves 4 people.
Ingredients
- 1 cup cooked lentils (green or brown)
- 1 medium bell pepper, sliced
- 1 medium carrot, julienned
- 1 cup broccoli florets
- 2 tablespoons soy sauce
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 1 teaspoon ginger, grated
- 1/2 teaspoon black pepper
- 1/4 teaspoon red pepper flakes (optional)
- Chopped green onions for garnish
Instructions
- Heat the Oil: In a large skillet or wok, heat the olive oil over medium-high heat.
- Sauté Aromatics: Add the minced garlic and grated ginger, and sauté for about 1 minute until fragrant.
- Add Vegetables: Toss in the sliced bell pepper, julienned carrot, and broccoli florets. Stir-fry for 5-7 minutes until the vegetables are tender-crisp.
- Incorporate Lentils: Add the cooked lentils to the skillet, followed by the soy sauce, black pepper, and red pepper flakes. Stir well to combine and heat through for another 2-3 minutes.
- Serve: Remove from heat and garnish with chopped green onions. Serve hot over rice or quinoa if desired.
Cook and Prep Times
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
Nutrition Information
- Servings: 4 servings
- Calories: 220kcal
- Fat: 7g
- Protein: 12g
- Carbohydrates: 30g
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I’m Nina, and I’m very passionate about spirituality. Exploring the depths of the soul and connecting with the divine has always been my source of inspiration. Join me on a journey of self-discovery and inner peace through my writing.