Green Lentil and Mixed Vegetable Stir Fry
Bursting with vibrant colors and bold flavors, this Green Lentil and Mixed Vegetable Stir Fry is a wholesome, plant-based meal that’s as nutritious as it is delicious. Tender green lentils are paired with a medley of crisp, sautéed vegetables—carrots, bell peppers, zucchini—and infused with the delightful aromas of garlic, ginger, and sesame oil. A drizzle of soy sauce ties the dish together, while optional chili flakes add a touch of heat for spice lovers. Ready in just 45 minutes, this recipe is perfect for busy weeknights and can be customized with your favorite seasonal vegetables. Serve it with lime wedges for a zesty finishing touch and enjoy a protein-packed, vegan stir fry that’s satisfying and bursting with fresh, bold flavors.
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Recipe Information
Ingredients
- 1 cup Green lentils
- 3 cups Water
- 2 tablespoons Olive oil
- 3 pieces Garlic cloves, minced
- 1 tablespoon Ginger, minced
- 1 medium Onion, diced
- 2 medium Carrot, sliced
- 2 medium Bell peppers (red, yellow, or green), sliced
- 1 medium Zucchini, sliced
- 3 tablespoons Soy sauce
- 1 teaspoon Sesame oil
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 0.25 teaspoon Red chili flakes (optional)
- 2 tablespoons Fresh cilantro, chopped (for garnish)
- 4 pieces Lime wedges (for serving)
Instructions
Rinse the green lentils under cold water and place them in a medium saucepan.
Add 3 cups of water to the lentils. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until the lentils are tender but not mushy. Drain any excess water and set aside.
Heat olive oil in a large skillet or wok over medium-high heat.
Add minced garlic and ginger to the skillet and sauté for 1 minute until fragrant.
Add diced onion to the skillet and cook for 2-3 minutes until translucent.
Stir in the sliced carrots, bell peppers, and zucchini. Sauté for 5-7 minutes, stirring frequently, until the vegetables are tender-crisp.
Add the cooked green lentils to the skillet and mix well with the vegetables.
Drizzle soy sauce and sesame oil over the mixture. Sprinkle with salt, black pepper, and red chili flakes (if using). Stir to evenly coat the ingredients.
Cook for an additional 2-3 minutes, allowing the flavors to meld together.
Remove the skillet from heat and garnish the stir fry with fresh cilantro.
Serve hot with lime wedges on the side for an extra pop of flavor.
Nutrition Facts
Calories |
878 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 45.1 g | 58% | |
| Saturated Fat | 6.7 g | 34% | |
| Polyunsaturated Fat | 8.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3010 mg | 131% | |
| Total Carbohydrate | 94.4 g | 34% | |
| Dietary Fiber | 30.8 g | 110% | |
| Total Sugars | 32.0 g | ||
| Protein | 30.9 g | 62% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 184 mg | 14% | |
| Iron | 10.4 mg | 58% | |
| Potassium | 2680 mg | 57% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
