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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:
- In a saucepan, combine the lentils with 2 cups of water. Bring to a boil.
- 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:
- 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:
- In a large skillet or wok, heat the vegetable oil over medium-high heat.
- Add the sliced onion and sauté for 3-4 minutes until translucent.
- Stir in the minced garlic and ginger. Sauté for another minute until fragrant.
- Add the chopped mixed vegetables and sliced mushrooms. Stir-fry for 5-7 minutes until they start to soften and become tender-crisp.
- Add the cooked lentils to the skillet and pour the prepared stir-fry sauce over the vegetables and lentils. Stir well to combine.
- 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