Savory Sweet Potato and Vegetable Stir-Fry with Lentils and Chickpeas and Quinoa

This Savory Sweet Potato and Vegetable Stir-Fry is a colorful and nutritious dish packed with lentils, chickpeas, and quinoa, offering a hearty and wholesome meal. Perfect for a quick dinner, it combines the natural sweetness of sweet potatoes with the satisfying texture of legumes and grains, all tossed in a flavorful sauce.

Ingredients

• Sweet potato - 200 grams, peeled and diced
• Red bell pepper - 1 medium, diced
• Zucchini - 1 medium, diced
• Carrot - 1 medium, thinly sliced
• Red onion - 1 small, sliced
• Garlic - 2 cloves, minced
• Cooked lentils - 100 grams
• Canned chickpeas - 100 grams, drained and rinsed
• Cooked quinoa - 100 grams
• Olive oil - 2 tablespoons
• Soy sauce - 2 tablespoons
• Ground cumin - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Fresh parsley - 2 tablespoons, chopped (for garnish)

Steps

1. Heat olive oil in a large skillet or wok over medium heat.
2. Add diced sweet potatoes and cook for about 5 minutes, stirring occasionally until they start to soften.
3. Add the sliced red onion, garlic, and carrot to the skillet, cooking for another 3-4 minutes until the onion is translucent.
4. Stir in the diced red bell pepper and zucchini, cooking for an additional 5 minutes until all the vegetables are tender.
5. Add cooked lentils and chickpeas to the skillet, and stir well to combine.
6. Pour in the soy sauce, ground cumin, salt, and black pepper, mixing thoroughly to coat the vegetables and legumes.
7. Cook for another 3-4 minutes, allowing the flavors to meld.
8. Serve the stir-fry over a bed of cooked quinoa and garnish with fresh parsley.

Nutrition

• Calories: 450
• Protein: 18 g
• Carbs: 70 g
• Fiber: 15 g
• Sugar: 6 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 1 g
• Unsaturated Fat: 11 g
• Water: 0.5 L

Health Benefits

• High in fiber, promoting digestive health.
• Rich in plant-based protein, supporting muscle maintenance.

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