Vegetable and Tofu Stir-Fry with Lentils

This Vegetable and Tofu Stir-Fry with Lentils is a hearty and nutritious dish packed with vibrant vegetables and protein-rich tofu, perfect for a healthy American lunch. It's quick to prepare and full of flavors that will satisfy your taste buds while keeping you energized throughout the day.

Ingredients

• Firm tofu - 200 grams
• Red bell pepper - 1 medium, sliced
• Broccoli florets - 150 grams
• Carrot - 1 medium, julienned
• Snap peas - 100 grams
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Cooked lentils - 1 cup
• Soy sauce - 2 tablespoons
• Olive oil - 2 tablespoons
• Sesame oil - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Green onions - 2, sliced for garnish
• Sesame seeds - 1 tablespoon for garnish

Steps

1. Press the tofu for about 15 minutes to remove excess moisture, then cut it into bite-sized cubes.
2. In a large skillet or wok, heat the olive oil over medium-high heat.
3. Add the tofu cubes to the skillet and sauté until golden brown on all sides, about 5-7 minutes. Remove and set aside.
4. In the same skillet, add the minced garlic and grated ginger. Sauté for about 30 seconds until fragrant.
5. Add the sliced red bell pepper, broccoli florets, julienned carrot, and snap peas to the skillet. Stir-fry for about 5-7 minutes until the vegetables are tender-crisp.
6. Add the cooked lentils and the sautéed tofu back into the skillet.
7. Pour in the soy sauce and sesame oil, then season with black pepper. Stir everything together and cook for another 2-3 minutes to heat through.
8. Serve hot, garnished with sliced green onions and sesame seeds.

Nutrition

• Calories: 450
• Protein: 22 g
• Carbs: 54 g
• Fiber: 15 g
• Sugar: 6 g
• Sodium: 800 mg
• Cholesterol: 0 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 16 g
• Water: 0.5 L

Health Benefits

• High in protein from tofu and lentils, supporting muscle health.
• Rich in dietary fiber from vegetables and lentils, promoting digestive health.

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