Vegetable and Lentil Stir-Fry Bake Noodle Stir-Fry Casserole

This Vegetable and Lentil Stir-Fry Bake Noodle Stir-Fry Casserole is a hearty and wholesome dish, perfect for a late-night meal. Packed with protein-rich lentils and colorful vegetables, it brings comfort and nourishment to your midnight cravings.

Vegetable and Lentil Stir-Fry Bake Noodle Stir-Fry Casserole
30 minutes
Difficulty: Easy
American
450 kcal

Ingredients

  • Whole wheat noodles - 200 grams
  • Lentils (cooked) - 150 grams
  • Bell pepper (chopped) - 1 medium
  • Carrot (sliced) - 1 medium
  • Zucchini (sliced) - 1 medium
  • Broccoli florets - 100 grams
  • Garlic (minced) - 2 cloves
  • Soy sauce (low sodium) - 3 tablespoons
  • Olive oil - 2 tablespoons
  • Ground cumin - 1 teaspoon
  • Ground black pepper - 1/2 teaspoon
  • Salt - to taste
  • Green onions (sliced) - 2 for garnish
  • Sesame seeds - 1 tablespoon for garnish

Steps

  1. Preheat the oven to 180°C (350°F).
  2. In a large pot, cook the whole wheat noodles according to package instructions until al dente. Drain and set aside.
  3. In a large skillet, heat olive oil over medium heat. Add minced garlic and sauté for 1 minute until fragrant.
  4. Add the chopped bell pepper, sliced carrot, zucchini, and broccoli florets to the skillet. Stir-fry for about 5-7 minutes until vegetables are tender.
  5. Stir in the cooked lentils, soy sauce, ground cumin, black pepper, and salt. Mix well and cook for an additional 2-3 minutes.
  6. In a large mixing bowl, combine the cooked noodles with the vegetable-lentil mixture. Toss until everything is evenly coated.
  7. Transfer the mixture to a baking dish, spreading it evenly.
  8. Bake in the preheated oven for 10-15 minutes until heated through.
  9. Remove from the oven and garnish with sliced green onions and sesame seeds before serving.

Nutrition

  • Calories: 450
  • Protein: 20 g
  • Carbs: 66 g
  • Fiber: 15 g
  • Sugar: 7 g
  • Sodium: 600 mg
  • Cholesterol: 0 mg
  • Total Fat: 12 g
  • Saturated Fat: 1.5 g
  • Unsaturated Fat: 10.5 g
  • Water: 0.5 L

Health Benefits

  • High in plant-based protein from lentils, supporting muscle repair and growth.
  • Rich in dietary fiber, promoting digestive health and aiding in weight management.

Tags

AmericanHalalMidnight