Vegetable and Lentil Bake Stir-Fry

This Vegetable and Lentil Bake Stir-Fry is a hearty and wholesome dish that combines the goodness of lentils with a colorful array of vegetables. Perfect for a late-night meal, it offers a delightful mix of flavors and textures that are both satisfying and nutritious.

Ingredients

• Green lentils - 100 grams
• Carrot - 1 medium, diced
• Zucchini - 1 medium, diced
• Bell pepper - 1 medium, diced
• Onion - 1 small, diced
• Garlic - 2 cloves, minced
• Spinach - 100 grams, chopped
• Olive oil - 2 tablespoons
• Soy sauce - 1 tablespoon
• Cumin powder - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Vegetable broth - 200 milliliters
• Breadcrumbs - 50 grams
• Grated cheese (optional) - 30 grams

Steps

1. Rinse the green lentils under cold water and cook them in a pot with 200 ml of vegetable broth for about 20 minutes or until tender. Drain any excess liquid if necessary.
2. In a large skillet, heat 2 tablespoons of olive oil over medium heat. Add the diced onion and minced garlic, sautéing until the onion becomes translucent.
3. Add the diced carrot, zucchini, and bell pepper to the skillet. Cook for about 5-7 minutes until the vegetables are slightly softened.
4. Stir in the cooked lentils, chopped spinach, soy sauce, cumin, paprika, salt, and black pepper. Mix well and cook for an additional 5 minutes, allowing the spinach to wilt.
5. Transfer the vegetable and lentil mixture to a baking dish. Sprinkle the breadcrumbs evenly over the top. If using, add grated cheese on top of the breadcrumbs.
6. Preheat the oven to 180°C (350°F). Bake the dish for 10-15 minutes until the top is golden brown and crispy.
7. Remove from the oven and let it cool for a few minutes before serving. Enjoy your Vegetable and Lentil Bake Stir-Fry warm!

Nutrition

• Calories: 320
• Protein: 15 g
• Carbs: 50 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 450 mg
• Cholesterol: 10 mg
• Total Fat: 10 g
• Saturated Fat: 2 g
• Unsaturated Fat: 8 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from lentils, supporting muscle health.
• High in fiber, which aids digestion and promotes satiety.

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