LENTIL AND VEGETABLE STIR-FRY WITH BROWN RICE RECIPE
Lentil and Vegetable Stir-Fry with Brown Rice is a delicious and healthy dish that combines protein-rich lentils, crunchy vegetables, and wholesome brown rice. This recipe is packed with nutrients, fiber, and essential vitamins, making it a satisfying and nutritious meal option. The lentils provide a hearty and filling texture, while the colorful vegetables add freshness and flavor. With its combination of protein, complex carbohydrates, and vegetables, Lentil and Vegetable Stir-Fry with Brown Rice is a balanced and nourishing dish that is suitable for those looking to incorporate more plant-based meals into their diet.
INGREDIENTS
- 1 cup brown rice
- 1/2 cup lentils (any variety), soaked overnight
- 1 tablespoon oil (such as olive oil or coconut oil)
- 1 onion, finely chopped
- 2 cloves of garlic, minced
- 1-inch piece of ginger, grated
- 1 bell pepper, thinly sliced
- 1 carrot, thinly sliced
- 1 zucchini, thinly sliced
- 1 cup broccoli florets
- 2 tablespoons soy sauce (or tamari for gluten-free)
- 1 tablespoon rice vinegar
- 1 teaspoon sesame oil (optional)
- Salt and pepper to taste
- Fresh cilantro or parsley for garnish
INSTRUCTIONS
Cook the brown rice according to the package instructions. Set aside.
In a large pan, heat oil over medium heat. Add the chopped onion, minced garlic, and grated ginger. Sauté for 2-3 minutes until the onion becomes translucent.
Add the sliced bell pepper, carrot, zucchini, and broccoli florets to the pan. Stir-fry for 5-7 minutes until the vegetables are tender-crisp.
Drain and rinse the soaked lentils. Add them to the pan with the vegetables.
In a small bowl, mix together soy sauce, rice vinegar, sesame oil (if using), salt, and pepper. Pour this sauce over the vegetables and lentils in the pan. Stir well to coat everything evenly.
Cook for another 5 minutes, stirring occasionally, until the lentils are cooked through.
Serve the lentil and vegetable stir-fry over cooked brown rice. Garnish with fresh cilantro or parsley.
WEIGHT LOSS TIPS
- Use minimal oil for cooking or consider using a non-stick pan.
- Increase the vegetable-to-lentil ratio for a lower calorie option.
- Pay attention to portion sizes and avoid overeating.
- Incorporate regular exercise and physical activity along with a balanced diet for effective weight loss.
NUTRITION VALUE
- Calories: 300-350 kcal
- Protein: 12-15g
- Fat: 6-8g
- Carbohydrates: 50-60g
- Fiber: 8-10g
