Add a splash of color to your weeknight dinners with this Vibrant Lentil and Veggie Stir-Fry. Quick, easy, and bursting with flavors, this dish combines protein-rich lentils with a variety of fresh vegetables, all tossed in a savory sauce. It's a healthy and satisfying meal that can be ready in minutes, perfect for those busy evenings.
Preparation and Cooking Times
- Preparation Time: 15 minutes
- Cooking Time: 15 minutes
- Total Time: 30 minutes
Servings and Serving Size
- Servings: 4
- Serving Size: 1 bowl
Nutritional Information (per serving)
- Calories: 250
- Protein: 12g
- Carbohydrates: 35g
- Dietary Fiber: 10g
- Sugars: 8g
- Fat: 8g
- Saturated Fat: 1.5g
- Sodium: 600mg
Ingredients
- 200g (1 cup) cooked lentils
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 large carrot, julienned
- 100g (3.5 oz) snap peas
- 1 small broccoli head, cut into florets
- 1 small red onion, thinly sliced
- 3 garlic cloves, minced
- 1-inch piece of ginger, grated
- 2 tablespoons soy sauce
- 1 tablespoon hoisin sauce
- 1 tablespoon sesame oil
- 2 tablespoons vegetable oil
- 1 teaspoon cornstarch mixed with 2 tablespoons water
- Sesame seeds and fresh cilantro for garnish
Method of Preparation
- Slice the bell peppers, julienne the carrot, and cut the broccoli into small florets. Thinly slice the red onion and mince the garlic.
- If not using pre-cooked lentils, rinse and cook the lentils according to package instructions. Drain and set aside.
- Heat the vegetable oil in a large wok or skillet over medium-high heat.
- Add the garlic and ginger, sautéing for about 30 seconds until fragrant.
- Add the sliced red onion, stir-frying for 2 minutes until slightly softened.
- Toss in the bell peppers, carrots, snap peas, and broccoli florets. Stir-fry for 5-7 minutes until the vegetables are tender but still crisp.
- Add the cooked lentils to the wok, stirring to combine with the vegetables.
- Pour in the soy sauce, hoisin sauce, and sesame oil. Mix well to coat everything evenly.
- Add the cornstarch slurry, stirring continuously until the sauce thickens and coats the lentils and vegetables.
- Taste and adjust the seasoning if necessary.
- Garnish with sesame seeds and fresh cilantro before serving.
Tips for Culinary Success
- Prepare all ingredients before starting the stir-fry process, as it cooks quickly.
- Use high heat to ensure the vegetables stay crisp and vibrant.
- Feel free to add other vegetables like mushrooms, zucchini, or baby corn for variety.
- Serve the stir-fry immediately to enjoy the best texture and flavor.
Frequently Asked Questions (FAQs)
Can I use canned lentils?
- Yes, canned lentils can be used for convenience. Just drain and rinse them before adding to the stir-fry.
Is this dish gluten-free?
- To make it gluten-free, use tamari instead of soy sauce and ensure your hoisin sauce is gluten-free.
Can I make this stir-fry ahead of time?
- While it's best enjoyed fresh, you can prep the vegetables and cook the lentils in advance. Stir-fry everything just before serving.
What can I serve with this stir-fry?
- This dish pairs well with steamed rice, quinoa, or noodles for a complete meal.
Enjoy the delightful burst of flavors and colors with this Vibrant Lentil and Veggie Stir-Fry. Perfect for a quick and healthy dinner, this dish brings together the goodness of lentils and fresh vegetables in a savory sauce. Serve it hot and watch your family relish every bite!