Vegetable and Lentil Stir-Fry

This Vegetable and Lentil Stir-Fry is a vibrant and nutritious dish that combines colorful vegetables with protein-packed lentils for a satisfying meal. It's quick to prepare and bursting with flavors, making it a perfect choice for a healthy American dinner.

Ingredients

• Green lentils - 100 grams
• Olive oil - 1 tablespoon
• Red bell pepper - 1 medium, sliced
• Carrot - 1 medium, julienned
• Broccoli - 100 grams, cut into florets
• Zucchini - 1 medium, sliced
• Garlic - 2 cloves, minced
• Soy sauce - 2 tablespoons
• Fresh ginger - 1 teaspoon, grated
• Green onions - 2, chopped
• Black pepper - to taste
• Sesame seeds - 1 tablespoon (optional)

Steps

1. Rinse the green lentils under cold water and cook them in a pot with 300 ml of water for about 20 minutes or until tender. Drain and set aside.
2. While the lentils are cooking, heat the olive oil in a large skillet or wok over medium-high heat.
3. Add the minced garlic and grated ginger to the skillet, sautéing for 1 minute until fragrant.
4. Add the sliced red bell pepper, julienned carrot, and broccoli florets to the skillet. Stir-fry for about 5 minutes until the vegetables start to soften.
5. Add the sliced zucchini and cooked lentils to the skillet, stirring to combine all the ingredients.
6. Pour the soy sauce over the stir-fry, mixing well. Cook for an additional 3-4 minutes, allowing the flavors to meld.
7. Season with black pepper to taste and remove from heat.
8. Garnish with chopped green onions and sesame seeds if desired before serving.

Nutrition

• Calories: 370
• Protein: 18 g
• Carbs: 56 g
• Fiber: 18 g
• Sugar: 5 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 from lentils, supporting muscle health.
• High in dietary fiber, promoting digestive health and satiety.

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