Transform your dinner routine with this vibrant and nutritious lentil stir-fry that comes together in just 30 minutes. This colorful dish combines protein-rich lentils with crisp vegetables and an Asian-inspired sauce, creating a perfect balance of flavors and textures. Whether you’re a vegetarian or simply looking for a meatless Monday option, this recipe will become your new go-to weeknight dinner.
Ingredients
For the Lentils:
- 200g (1 cup) dried lentils, rinsed and drained
- 480ml (2 cups) vegetable broth
For the Stir-Fry:
- 15ml (1 tablespoon) olive oil
- 1 medium onion, thinly sliced
- 2 garlic cloves, minced
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 medium zucchini, sliced
- 150g (1 cup) broccoli florets
For the Sauce:
- 30ml (2 tablespoons) soy sauce or tamari
- 15ml (1 tablespoon) hoisin sauce
- 5ml (1 teaspoon) sesame oil
- 5g (1 teaspoon) fresh ginger, grated
- ¼ teaspoon red pepper flakes (optional)
For Garnish:
- 2 green onions, finely chopped
- Sesame seeds
- Cooked rice or noodles for serving
Step-by-Step Instructions
Preparing the Lentils
- Rinse lentils under cold water and check for any debris
- Combine lentils and vegetable broth in a medium saucepan
- Bring to a boil over high heat
- Reduce heat to low, cover, and simmer for 20-25 minutes until tender but not mushy
- Drain any excess liquid and set aside
Creating the Stir-Fry
- Heat olive oil in a large wok or skillet over medium-high heat
- Add sliced onions and cook for 3-4 minutes until translucent
- Add minced garlic and cook for 1 minute until fragrant
- Add bell peppers, zucchini, and broccoli
- Stir-fry for 5-7 minutes until vegetables are crisp-tender
Finishing the Dish
- Combine soy sauce, hoisin sauce, sesame oil, grated ginger, and red pepper flakes in a small bowl
- Pour sauce over vegetables and stir to combine
- Add cooked lentils to the pan
- Toss everything together until well combined and heated through
- Garnish with green onions and sesame seeds
- Serve hot over rice or noodles
Nutritional Information
(Per serving, based on 4 servings, without rice/noodles)
- Calories: 285
- Protein: 15g
- Carbohydrates: 42g
- Fiber: 18g
- Fat: 7g
- Sodium: 580mg
- Sugar: 8g
Timing
- Prep Time: 10 minutes
- Cooking Time: 25 minutes
- Total Time: 35 minutes
Pro Tips and Tricks
- Cook lentils ahead of time to reduce preparation time
- Cut vegetables in similar sizes for even cooking
- Don’t overcook the vegetables to maintain their crunch and nutrients
- Toast sesame seeds before garnishing for enhanced flavor
- Use a high-heat cooking oil for better stir-frying results
Variations and Substitutions
- Switch up vegetables based on seasonal availability
- Use brown or black lentils for different textures
- Replace soy sauce with coconut aminos for a soy-free version
- Add mushrooms for an extra umami boost
- Incorporate different protein sources like tofu or tempeh
- Use different whole grains like quinoa or brown rice for serving
Common FAQs
Q: Can I use pre-cooked lentils?
A: Yes, use about 2½ cups of cooked lentils and add them directly to the stir-fry.
Q: How can I make this dish spicier?
A: Add more red pepper flakes or incorporate fresh chili peppers during cooking.
Q: Is this recipe gluten-free?
A: Use tamari instead of soy sauce and check your hoisin sauce for gluten-free certification.
Q: Can I meal prep this recipe?
A: Yes, it stores well for up to 4 days in the refrigerator.
Storage and Make-Ahead Tips
- Store leftovers in an airtight container for up to 4 days
- Reheat gently in a pan or microwave with a splash of water
- Cook lentils up to 3 days in advance
- Prep vegetables the night before and store in the refrigerator
- Make extra sauce and store separately for up to 1 week
This Lentil and Vegetable Stir-Fry is not only a delicious way to incorporate more plant-based meals into your diet but also a budget-friendly option that doesn’t compromise on flavor. The combination of protein-rich lentils and colorful vegetables makes this dish both satisfying and nutritious, perfect for busy weeknights when you want something healthy and quick.