Vegetable and Lentil Stir-Fry Bake

This Vegetable and Lentil Stir-Fry Bake is a hearty and nutritious dish that combines vibrant vegetables with protein-rich lentils, all baked to perfection. Ideal for a late-night meal, it is both filling and satisfying, bringing a touch of comfort to your midnight cravings.

Vegetable and Lentil Stir-Fry Bake
40 minutes
Difficulty: Easy
American
350 kcal

Ingredients

  • Brown lentils - 100 grams
  • Vegetable broth - 250 ml
  • Bell pepper (red) - 1 medium, diced
  • Zucchini - 1 medium, diced
  • Carrot - 1 medium, diced
  • Broccoli florets - 100 grams
  • Onion - 1 medium, chopped
  • Garlic - 2 cloves, minced
  • Soy sauce - 2 tablespoons
  • Olive oil - 1 tablespoon
  • Ground cumin - 1 teaspoon
  • Paprika - 1 teaspoon
  • Salt - 1/2 teaspoon
  • Black pepper - 1/4 teaspoon
  • Fresh parsley - 2 tablespoons, chopped (for garnish)

Steps

  1. Preheat the oven to 200°C (400°F).
  2. In a medium saucepan, combine brown lentils and vegetable broth. Bring to a boil, then reduce heat and simmer for 20 minutes, or until lentils are tender.
  3. While the lentils are cooking, heat olive oil in a large skillet over medium heat. Add chopped onion and minced garlic, sautéing until translucent, about 3-4 minutes.
  4. Add diced bell pepper, zucchini, carrot, and broccoli florets to the skillet. Stir-fry for about 5-7 minutes until vegetables are slightly tender.
  5. Once lentils are cooked, drain any excess liquid and add them to the skillet with the vegetables.
  6. Stir in soy sauce, ground cumin, paprika, salt, and black pepper. Mix well and cook for an additional 2 minutes.
  7. Transfer the mixture to a baking dish and spread evenly. Bake in the preheated oven for 10-15 minutes.
  8. Remove from the oven and let cool slightly. Garnish with fresh parsley before serving.

Nutrition

  • Calories: 350
  • Protein: 18 g
  • Carbs: 54 g
  • Fiber: 15 g
  • Sugar: 5 g
  • Sodium: 600 mg
  • Cholesterol: 0 mg
  • Total Fat: 8 g
  • Saturated Fat: 1 g
  • Unsaturated Fat: 7 g
  • Water: 0.5 L

Health Benefits

  • Rich in plant-based protein from lentils, supporting muscle health.
  • High in fiber, aiding in digestion and promoting a feeling of fullness.

Tags

AmericanHalalMidnight