Lentil Stir-fry
A quick and healthy vegan stir-fry featuring hearty lentils and crisp vegetables in a savory ginger-garlic sauce. Perfect for a light, protein-packed weeknight meal, this dish comes together in under 30 minutes.
For 2 servings
5 steps. 15 minutes total.
- 1
Step 1
- a.Cook the lentils
- b.In a small saucepan, combine the rinsed brown lentils and 1.5 cups of water.
- c.Bring to a boil, then reduce heat to a simmer.
- d.Cover and cook for 15-20 minutes, or until tender but not mushy.
- e.Drain any excess water and set aside.
- 2
Step 2
- a.Prepare the stir-fry sauce
- b.In a small bowl, whisk together the low-sodium soy sauce, rice vinegar, and maple syrup.
- c.Set the sauce aside.
- 3
Step 3
- a.Sauté the aromatics and vegetables
- b.Heat the sesame oil in a large skillet or wok over medium-high heat.
- c.Add the minced garlic and grated ginger, and sauté for 30 seconds until fragrant.
- d.Add the sliced bell pepper, julienned carrot, and broccoli florets to the skillet.
- e.Stir-fry for 4-5 minutes, until the vegetables are crisp-tender.
- 4
Step 4
- a.Combine and finish the stir-fry
- b.Add the cooked lentils to the skillet with the vegetables.
- c.Pour the prepared sauce over everything and toss well to combine.
- d.Cook for another 1-2 minutes, allowing the sauce to thicken slightly and coat the lentils and vegetables.
- 5
Step 5
- a.Garnish and serve
- b.Divide the stir-fry between two bowls.
- c.Garnish with chopped green onions and sesame seeds before serving.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Use firm lentils like brown or green, as they hold their shape well. Red lentils will become mushy.
- 2For a faster meal, use one 15-ounce can of cooked lentils, rinsed and drained.
- 3Don't overcrowd the pan. Cook in batches if necessary to ensure the vegetables stir-fry rather than steam.
- 4Feel free to add other vegetables like snap peas, mushrooms, or bok choy.
Adapt it for your goals.
Gluten free
Use tamari or coconut aminos instead of soy sauce to make this recipe gluten-free.
spicySpicy
Add 1/2 teaspoon of red pepper flakes with the garlic and ginger, or drizzle with sriracha before serving.
high proteinHigh protein
Incorporate 1/2 cup of shelled edamame or 4 ounces of cubed firm tofu along with the vegetables for an extra protein boost.
quickQuick
To save time, use a 15-ounce can of pre-cooked lentils. Just be sure to rinse and drain them well before adding to the stir-fry.
Why this is on our healthy list.
Excellent Source of Plant-Based Protein
Lentils are a fantastic source of protein, which is essential for muscle repair, immune function, and overall body maintenance.
High in Dietary Fiber
The combination of lentils and vegetables provides a significant amount of fiber, promoting digestive health, stable blood sugar levels, and a feeling of fullness.
Rich in Micronutrients
This dish is loaded with vitamins and minerals from the colorful vegetables, including Vitamin C from bell peppers and Vitamin A from carrots.
Frequently asked questions
Yes, this Lentil Stir-fry is very healthy. It's packed with plant-based protein, dietary fiber from lentils and vegetables, and essential vitamins and minerals. Using low-sodium soy sauce and minimal oil keeps it heart-healthy.