Healthy Fact of the Day: Lentils are a fantastic source of plant-based protein and dietary fiber. They're also rich in essential minerals like iron and folate, making them a nutritious addition to your diet.
Now, let's dive into the recipe!
Lentil and Vegetable Stir-Fry with Ginger-Soy Sauce
Ingredients:
For the Stir-Fry:
1 cup dried green or brown lentils
2 cups water
2 tablespoons vegetable oil
1 onion, thinly sliced
2 cloves garlic, minced
1 red bell pepper, thinly sliced
1 yellow bell pepper, thinly sliced
1 cup broccoli florets
1 cup snap peas, trimmed
1 cup carrots, julienned
1 cup snow peas
1 cup mushrooms, sliced
Salt and pepper to taste
Sesame seeds for garnish (optional)
For the Ginger-Soy Sauce:
1/4 cup soy sauce (or tamari for a gluten-free option)
2 tablespoons rice vinegar
1 tablespoon honey or maple syrup
1 tablespoon fresh ginger, minced
2 cloves garlic, minced
1 teaspoon cornstarch (optional, for thickening)
Instructions:
For the Lentils:
Rinse the lentils under cold water and drain.
- In a medium saucepan, combine the lentils and water. Bring to a boil, then reduce the heat to low, cover, and simmer for 20-25 minutes or until the lentils are tender but not mushy. Drain any excess water and set aside.
For the Ginger-Soy Sauce:
- In a small bowl, whisk together the soy sauce, rice vinegar, honey or maple syrup, minced ginger, minced garlic, and cornstarch (if using). Set aside.
For the Stir-Fry:
- Heat the vegetable oil in a large skillet or wok over medium-high heat.
- Add the sliced onion and minced garlic. Stir-fry for 2-3 minutes until they become fragrant and slightly softened.
- Add the sliced red and yellow bell peppers, broccoli florets, snap peas, julienned carrots, snow peas, and sliced mushrooms to the skillet. Stir-fry for another 5-7 minutes or until the vegetables are crisp-tender.
- Stir in the cooked lentils and the ginger-soy sauce. Cook for an additional 2-3 minutes, stirring constantly, until the sauce thickens slightly and coats the vegetables and lentils evenly.
- Season the stir-fry with salt and pepper to taste.
- Serve your Lentil and Vegetable Stir-Fry hot, garnished with sesame seeds if desired.
This nutritious and flavorful stir-fry is a wonderful way to enjoy the goodness of lentils and a variety of colorful vegetables. Enjoy the satisfying crunch and savory notes in every bite!
Stay tuned for more delectable recipes in our upcoming emails. Have a wonderful day!
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