Experience a burst of wholesome flavors with our Lentil and Vegetable Stir-Fry with Brown Rice—a nutritious and satisfying dish that celebrates the goodness of plant-based ingredients. Hearty lentils are wok-tossed with a colorful medley of vegetables, creating a vibrant stir-fry that’s both delicious and packed with essential nutrients. Served over nutty brown rice, this stir-fry is a celebration of texture, taste, and the nourishing power of whole foods. Dive into a plateful of goodness, where every bite is a symphony of flavors and a step towards a balanced and fulfilling meal.
Nutritional Information (per serving):
| Nutrient | Amount |
|---|---|
| Calories | 380 |
| Fat | 8g |
| Saturated Fat | 1g |
| Cholesterol | 0mg |
| Sodium | 600mg |
| Carbohydrates | 65g |
| Fiber | 12g |
| Sugars | 8g |
| Protein | 18g |
Ingredients:
For Lentil and Vegetable Stir-Fry:
- 1 cup dry brown lentils, cooked according to package instructions
- 2 cups broccoli florets
- 1 bell pepper, thinly sliced (any color)
- 1 carrot, julienned
- 1 zucchini, sliced
- 3 cloves garlic, minced
- 1 tablespoon ginger, grated
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon vegetable oil
- 2 green onions, sliced
- Sesame seeds for garnish (optional)
For Brown Rice:
- 1 cup brown rice, cooked according to package instructions
Cooking Instructions:
1. Cooking Brown Lentils:
- Cook brown lentils according to package instructions. Set aside.
2. Preparing Brown Rice:
- Cook brown rice according to package instructions. Set aside.
3. Sautéing Aromatics:
- In a large wok or skillet, heat vegetable oil over medium-high heat.
- Add minced garlic and grated ginger. Sauté for 1-2 minutes until fragrant.
4. Adding Vegetables:
- Add broccoli, bell pepper, carrot, and zucchini to the wok. Stir-fry for 3-4 minutes until vegetables are crisp-tender.
5. Incorporating Lentils:
- Add cooked brown lentils to the wok. Stir to combine with the vegetables.
6. Creating Sauce:
- In a small bowl, mix soy sauce and sesame oil. Pour the sauce over the lentil and vegetable mixture.
- If desired, mix cornstarch with a tablespoon of water and add to the stir-fry to thicken the sauce.
7. Simmering and Seasoning:
- Allow the stir-fry to simmer for an additional 2-3 minutes, ensuring all ingredients are well-coated in the sauce.
- Adjust seasoning to taste.
8. Serving:
- Serve the Lentil and Vegetable Stir-Fry over a bed of cooked brown rice.
9. Garnishing:
- Garnish with sliced green onions and sesame seeds for a touch of freshness and crunch.
10. Enjoying the Nutrient-Packed Dish:
- Indulge in the vibrant and nutritious Lentil and Vegetable Stir-Fry with Brown Rice, a perfect harmony of plant-based goodness and satisfying textures. Each mouthful is a celebration of wholesome ingredients and delicious flavors, contributing to a balanced and nourishing meal.
This Lentil and Vegetable Stir-Fry with Brown Rice is not only a treat for your taste buds but also a nutritious and filling option for those seeking plant-based delights. Enjoy the colorful medley of vegetables, the protein punch from lentils, and the nuttiness of brown rice—a delightful combination that supports your well-being with every bite.
