Vegan Lentil and Vegetable Stir-Fry

Vegan Lentil and Vegetable Stir-Fry
Vegan Lentil and Vegetable Stir-Fry

Vegan Lentil and Vegetable Stir-Fry

5/5

This Vegan Lentil and Vegetable Stir-Fry is a nutritious and flavorful plant-based dish that combines protein-rich lentils with a variety of colorful vegetables in a savory stir-fry sauce. It’s quick to make and perfect for a wholesome weeknight dinner.

INGREDIENTS

For the Stir-Fry Sauce:

  • 3 tablespoons soy sauce or tamari (for a gluten-free option)
  • 2 tablespoons rice vinegar
  • 2 tablespoons maple syrup or agave nectar
  • 1 tablespoon cornstarch
  • 1/2 cup vegetable broth
  • 1/2 teaspoon sesame oil
  • 1/2 teaspoon red pepper flakes (adjust to taste)

For the Stir-Fry:

  • 1 cup dried green or brown lentils, rinsed and drained
  • 2 cups water
  • 2 tablespoons vegetable oil
  • 1 onion, thinly sliced
  • 2 cloves garlic, minced
  • 1-inch piece of ginger, minced
  • 2 cups mixed vegetables (e.g., bell peppers, broccoli, carrots, snap peas), chopped into bite-sized pieces
  • 1 cup sliced mushrooms
  • Cooked rice or noodles for serving
  • Sesame seeds and sliced green onions for garnish

INSTRUCTIONS

Cooking the Lentils:

  1. In a saucepan, combine the lentils with 2 cups of water. Bring to a boil.
  2. Reduce the heat to low, cover, and simmer for about 20-25 minutes or until the lentils are tender but not mushy. Drain any excess water and set the lentils aside.

Making the Stir-Fry Sauce:

  1. In a small bowl, whisk together soy sauce, rice vinegar, maple syrup, cornstarch, vegetable broth, sesame oil, and red pepper flakes until the cornstarch is fully dissolved. Set aside.

Preparing the Stir-Fry:

  1. In a large skillet or wok, heat the vegetable oil over medium-high heat.
  2. Add the sliced onion and sauté for 3-4 minutes until translucent.
  3. Stir in the minced garlic and ginger. Sauté for another minute until fragrant.
  4. Add the chopped mixed vegetables and sliced mushrooms. Stir-fry for 5-7 minutes until they start to soften and become tender-crisp.
  5. Add the cooked lentils to the skillet and pour the prepared stir-fry sauce over the vegetables and lentils. Stir well to combine.
  6. Cook for an additional 2-3 minutes until everything is heated through and the sauce has thickened.

TIPS

  • Customize the vegetable selection based on your preferences and what’s in season.
  • Adjust the level of spiciness by adding more or fewer red pepper flakes.
  • Feel free to add tofu or tempeh for extra protein.

NUTRITION VALUE

  • Calories: Approx. 250 kcal
  • Protein: 12g
  • Carbohydrates: 35g
  • Fiber: 10g
  • Fat: 7g
  • Vitamin C: 60% DV
  • Iron: 15% DV

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