Savory Lentil and Vegetable Stir-Fry

Savory Lentil and Vegetable Stir-Fry is a hearty and nutritious dish that combines tender lentils with a vibrant mix of fresh vegetables, all tossed in a flavorful sauce. This quick and easy meal is perfect for a satisfying weeknight dinner, bringing together wholesome ingredients in every bite.

Savory Lentil and Vegetable Stir-Fry
30 minutes
Difficulty: Easy
American
320 kcal

Ingredients

  • Green or brown lentils - 100 grams
  • Carrot - 1 medium, diced
  • Bell pepper - 1 medium, diced
  • Zucchini - 1 medium, diced
  • Red onion - 1 small, diced
  • Garlic - 2 cloves, minced
  • Ginger - 1 teaspoon, grated
  • Soy sauce - 2 tablespoons
  • Sesame oil - 1 tablespoon
  • Olive oil - 1 tablespoon
  • Salt - 1/2 teaspoon
  • Black pepper - 1/4 teaspoon
  • Green onions - 2, chopped (for garnish)
  • Sesame seeds - 1 tablespoon (for garnish)

Steps

  1. Rinse the lentils under cold water and cook them in a pot with 300ml of water. Bring to a boil, then reduce heat and simmer for about 20 minutes or until tender. Drain and set aside.
  2. In a large skillet or wok, heat the olive oil over medium heat. Add the diced red onion and sauté for 2-3 minutes until translucent.
  3. Add the minced garlic and grated ginger to the skillet, stirring for another 1 minute until fragrant.
  4. Stir in the diced carrot, bell pepper, and zucchini. Cook for 5-7 minutes, stirring frequently, until the vegetables are tender but still crisp.
  5. Add the cooked lentils to the skillet, followed by the soy sauce, sesame oil, salt, and black pepper. Toss everything together and cook for an additional 2-3 minutes to heat through.
  6. Remove from heat and transfer to a serving dish. Garnish with chopped green onions and sesame seeds before serving.

Nutrition

  • Calories: 320
  • Protein: 15 g
  • Carbs: 45 g
  • Fiber: 15 g
  • Sugar: 4 g
  • Sodium: 600 mg
  • Cholesterol: 0 mg
  • Total Fat: 10 g
  • Saturated Fat: 1 g
  • Unsaturated Fat: 9 g
  • Water: 0.3 L

Health Benefits

  • Rich in plant-based protein and fiber from lentils, promoting digestive health.
  • Contains a variety of vitamins and minerals from fresh vegetables, supporting overall health.

Tags

AmericanKosherDinner