Quick and Easy Lentil and Vegetable Stir-Fry: A Healthy Weeknight Dinner

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Lentil and Vegetable Stir-Fry

Introduction

Embrace the simplicity and nutrition of a Quick and Easy Lentil and Vegetable Stir-Fry. This vibrant dish is packed with protein-rich lentils, fresh vegetables, and a flavorful sauce, making it a perfect plant-based meal for busy weeknights. Ready in under 30 minutes, this stir-fry is both delicious and satisfying. Serve it over rice or noodles for a complete and wholesome dinner.

Ingredients

  • 1 cup dried lentils, rinsed and drained (200g)
  • 2 cups vegetable broth (480ml)
  • 1 tbsp olive oil (15ml)
  • 1 onion, sliced
  • 2 garlic cloves, minced
  • 1 red bell pepper, sliced
  • 1 yellow bell pepper, sliced
  • 1 zucchini, sliced
  • 1 cup broccoli florets (150g)
  • 2 tbsp soy sauce or tamari (30ml)
  • 1 tbsp hoisin sauce (15ml)
  • 1 tsp sesame oil (5ml)
  • 1 tsp grated ginger (5g)
  • 1/4 tsp red pepper flakes (optional)
  • 2 green onions, chopped
  • Sesame seeds for garnish
  • Cooked rice or noodles for serving

Nutrition Information

  • Serving Size: 1 portion (1/4 of the recipe)
  • Number of Servings: 4
  • Calories: 280
  • Total Fat: 7g
  • Saturated Fat: 1g
  • Cholesterol: 0mg
  • Sodium: 580mg
  • Total Carbohydrates: 44g
  • Dietary Fiber: 10g
  • Sugars: 10g
  • Protein: 12g

Instructions

Cook the Lentils

  1. In a medium saucepan, combine the lentils and vegetable broth.
  2. Bring to a boil, then reduce the heat and simmer for about 20-25 minutes, or until the lentils are tender.
  3. Drain any excess liquid and set aside.

Sauté the Aromatics

  1. In a large skillet or wok, heat the olive oil over medium-high heat.
  2. Add the sliced onion and sauté for about 3-4 minutes until it becomes translucent.
  3. Add the garlic and sauté for another minute.

Add the Vegetables

  1. Add the red and yellow bell peppers, zucchini, and broccoli to the skillet.
  2. Stir-fry for about 5-7 minutes, or until the vegetables are tender but still crisp.

Combine Sauces and Spices

  1. In a small bowl, mix the soy sauce (or tamari), hoisin sauce, sesame oil, grated ginger, and red pepper flakes (if using).
  2. Pour this sauce mixture over the vegetables and stir well to combine.

Add the Lentils

  1. Add the cooked lentils to the skillet and stir everything together until the lentils are heated through and well-coated with the sauce.

Serve and Garnish

  1. Serve the stir-fry over cooked rice or noodles, and garnish with chopped green onions and sesame seeds.

Tips

  • You can add other vegetables like snap peas, carrots, or mushrooms for variety.
  • Adjust the level of spiciness by adding more or less red pepper flakes.
  • For added flavor, squeeze a bit of fresh lime juice over the stir-fry before serving.

Conclusion

This Lentil and Vegetable Stir-Fry is a nutritious and satisfying plant-based meal that’s quick and easy to prepare. Packed with protein and fiber from the lentils and a rainbow of vegetables, it’s a delicious way to enjoy a healthy dinner. Customize it with your favorite veggies and adjust the spices to your liking for a meal that’s perfect for any night of the week. Enjoy this flavorful and wholesome stir-fry!