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

This Vegetable and Lentil Stir-Fry Bake Noodle Casserole is a hearty and wholesome dish, combining the goodness of lentils and colorful vegetables with savory noodles. Perfect for a late-night craving, this dish is both satisfying and nutritious.

Ingredients

• Whole wheat noodles - 150 grams
• Green lentils - 100 grams
• Bell pepper (red) - 1 medium, diced
• Carrot - 1 medium, julienned
• Zucchini - 1 small, diced
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Soy sauce (low sodium) - 2 tablespoons
• Olive oil - 1 tablespoon
• Ground cumin - 1 teaspoon
• Ground coriander - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Salt - 1/2 teaspoon
• Fresh parsley - 2 tablespoons, chopped

Steps

1. Preheat the oven to 180°C (350°F).
2. Cook the whole wheat noodles according to package instructions, drain, and set aside.
3. Rinse the green lentils under cold water, then boil in a pot with 300 ml of water for about 20 minutes or until tender. Drain and set aside.
4. In a large skillet, heat olive oil over medium heat. Add chopped onions and minced garlic, sautéing until translucent (about 3-4 minutes).
5. Add the diced bell pepper, julienned carrot, and diced zucchini to the skillet. Cook for an additional 5-7 minutes until the vegetables are slightly softened.
6. Stir in the cooked lentils, soy sauce, ground cumin, ground coriander, black pepper, and salt. Mix well and cook for another 2-3 minutes.
7. In a large mixing bowl, combine the vegetable-lentil mixture with the cooked noodles and mix until well combined.
8. Transfer the mixture to a baking dish, spreading it evenly. Top with chopped fresh parsley.
9. Bake in the preheated oven for about 15-20 minutes or until heated through and slightly crispy on top.
10. Remove from the oven, let cool for a few minutes, and serve warm.

Nutrition

• Calories: 480
• Protein: 20 g
• Carbs: 75 g
• Fiber: 18 g
• Sugar: 6 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.3 L

Health Benefits

• Rich in plant-based protein from lentils, promoting muscle health.
• High fiber content aids digestion and helps maintain a healthy weight.

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