Quick and Easy Lentil and Vegetable Stir-Fry

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

  1. Rinse lentils under cold water and check for any debris
  2. Combine lentils and vegetable broth in a medium saucepan
  3. Bring to a boil over high heat
  4. Reduce heat to low, cover, and simmer for 20-25 minutes until tender but not mushy
  5. Drain any excess liquid and set aside

Creating the Stir-Fry

  1. Heat olive oil in a large wok or skillet over medium-high heat
  2. Add sliced onions and cook for 3-4 minutes until translucent
  3. Add minced garlic and cook for 1 minute until fragrant
  4. Add bell peppers, zucchini, and broccoli
  5. Stir-fry for 5-7 minutes until vegetables are crisp-tender

Finishing the Dish

  1. Combine soy sauce, hoisin sauce, sesame oil, grated ginger, and red pepper flakes in a small bowl
  2. Pour sauce over vegetables and stir to combine
  3. Add cooked lentils to the pan
  4. Toss everything together until well combined and heated through
  5. Garnish with green onions and sesame seeds
  6. 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.