Daily Dish

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Lentil and Vegetable Stir-Fry with Ginger-Soy Sauce

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!

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:

  1. Rinse the lentils under cold water and drain.
  2. 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:

  1. 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:

  1. Heat the vegetable oil in a large skillet or wok over medium-high heat.
  2. Add the sliced onion and minced garlic. Stir-fry for 2-3 minutes until they become fragrant and slightly softened.
  3. 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.
  4. 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.
  5. Season the stir-fry with salt and pepper to taste.
  6. 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!

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