LENTIL AND VEGETABLE STIR FRY WITH BROWN RICE
Lentil and Vegetable Stir Fry with Brown Rice is a nutritious and flavorful dish that can be a valuable addition to an Indian weight loss plan. This stir fry combines protein-rich lentils, a variety of colorful vegetables, and fiber-filled brown rice, creating a satisfying and wholesome meal. The lentils provide a good source of plant-based protein, while the vegetables offer an array of vitamins, minerals, and antioxidants. Brown rice, being a whole grain, adds fiber and essential nutrients to the dish. The stir fry is seasoned with a blend of spices that not only enhance the taste but also offer potential health benefits. By incorporating this dish into your weight loss journey, along with portion control and a balanced diet, you can enjoy a flavorful and nutritious option while supporting your weight loss goals.
INGREDIENTS
- 1 cup brown rice
- 1 cup lentils (such as red lentils or green lentils), rinsed
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 cloves of garlic, minced
- 1-inch ginger, grated
- 2 cups mixed vegetables (such as carrots, bell peppers, broccoli), diced
- 1 teaspoon cumin powder
- 1 teaspoon coriander powder
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon red chili powder (adjust to taste)
- Salt to taste
- Fresh cilantro, chopped (for garnish)
- Lemon wedges (for serving)
INSTRUCTIONS
- Cook brown rice according to package instructions and set aside.
- In a separate pot, cook lentils with water until tender. Drain any excess water and set aside.
- Heat olive oil in a large pan over medium heat.
- Add chopped onions and sauté until they become translucent.
- Add minced garlic and grated ginger. Sauté for another minute.
- Add diced mixed vegetables to the pan and stir-fry until they are tender-crisp.
- Stir in cooked lentils and mix well to combine.
- Add cumin powder, coriander powder, turmeric powder, red chili powder, and salt. Stir to coat the vegetables and lentils with the spices.
- Reduce the heat to low and let the stir-fry simmer for a few minutes to allow the flavors to meld together.
- Serve the lentil and vegetable stir fry over a bed of cooked brown rice.
- Garnish with fresh cilantro and serve with lemon wedges on the side.
TIPS
- Customize the choice of vegetables based on what’s in season and readily available.
- Add a squeeze of lemon juice or sprinkle some chaat masala for an extra tangy flavor.
- Experiment with different spices and herbs to suit your taste preferences.
- Incorporate leafy greens like spinach or kale for added nutrients.
- Practice portion control and mindful eating to manage calorie intake.
- Meal prep larger batches and portion them out for convenient, ready-to-eat meals throughout the week.
- Store leftovers in an airtight container in the refrigerator for future meals.
NUTRITION VALUE
- Calories: Approximately 300-350 calories (may vary based on portion size)
- Protein: Around 15-20 grams
- Fiber: About 8-10 grams
- Healthy fats: Minimal (depends on cooking oil used)
- Vitamins and minerals: Good source of iron, vitamin C, and B vitamins from lentils and vegetables
