Vibrant Lentil and Veggie Stir-Fry


Add a splash of color to your weeknight dinners with this Vibrant Lentil and Veggie Stir-Fry. Quick, easy, and bursting with flavors, this dish combines protein-rich lentils with a variety of fresh vegetables, all tossed in a savory sauce. It's a healthy and satisfying meal that can be ready in minutes, perfect for those busy evenings.

Vibrant Lentil and Veggie Stir-Fry

Preparation and Cooking Times

  • Preparation Time: 15 minutes
  • Cooking Time: 15 minutes
  • Total Time: 30 minutes

Servings and Serving Size

  • Servings: 4
  • Serving Size: 1 bowl

Nutritional Information (per serving)

  • Calories: 250
  • Protein: 12g
  • Carbohydrates: 35g
  • Dietary Fiber: 10g
  • Sugars: 8g
  • Fat: 8g
  • Saturated Fat: 1.5g
  • Sodium: 600mg


  • 200g (1 cup) cooked lentils
  • 1 red bell pepper, sliced
  • 1 yellow bell pepper, sliced
  • 1 large carrot, julienned
  • 100g (3.5 oz) snap peas
  • 1 small broccoli head, cut into florets
  • 1 small red onion, thinly sliced
  • 3 garlic cloves, minced
  • 1-inch piece of ginger, grated
  • 2 tablespoons soy sauce
  • 1 tablespoon hoisin sauce
  • 1 tablespoon sesame oil
  • 2 tablespoons vegetable oil
  • 1 teaspoon cornstarch mixed with 2 tablespoons water
  • Sesame seeds and fresh cilantro for garnish

Method of Preparation

  1. Slice the bell peppers, julienne the carrot, and cut the broccoli into small florets. Thinly slice the red onion and mince the garlic.
  2. If not using pre-cooked lentils, rinse and cook the lentils according to package instructions. Drain and set aside.
  3. Heat the vegetable oil in a large wok or skillet over medium-high heat.
  4. Add the garlic and ginger, sautéing for about 30 seconds until fragrant.
  5. Add the sliced red onion, stir-frying for 2 minutes until slightly softened.
  6. Toss in the bell peppers, carrots, snap peas, and broccoli florets. Stir-fry for 5-7 minutes until the vegetables are tender but still crisp.
  7. Add the cooked lentils to the wok, stirring to combine with the vegetables.
  8. Pour in the soy sauce, hoisin sauce, and sesame oil. Mix well to coat everything evenly.
  9. Add the cornstarch slurry, stirring continuously until the sauce thickens and coats the lentils and vegetables.
  10. Taste and adjust the seasoning if necessary.
  11. Garnish with sesame seeds and fresh cilantro before serving.

Tips for Culinary Success

  • Prepare all ingredients before starting the stir-fry process, as it cooks quickly.
  • Use high heat to ensure the vegetables stay crisp and vibrant.
  • Feel free to add other vegetables like mushrooms, zucchini, or baby corn for variety.
  • Serve the stir-fry immediately to enjoy the best texture and flavor.

Frequently Asked Questions (FAQs)

Can I use canned lentils?

  • Yes, canned lentils can be used for convenience. Just drain and rinse them before adding to the stir-fry.

Is this dish gluten-free?

  • To make it gluten-free, use tamari instead of soy sauce and ensure your hoisin sauce is gluten-free.

Can I make this stir-fry ahead of time?

  • While it's best enjoyed fresh, you can prep the vegetables and cook the lentils in advance. Stir-fry everything just before serving.

What can I serve with this stir-fry?

  • This dish pairs well with steamed rice, quinoa, or noodles for a complete meal.

Enjoy the delightful burst of flavors and colors with this Vibrant Lentil and Veggie Stir-Fry. Perfect for a quick and healthy dinner, this dish brings together the goodness of lentils and fresh vegetables in a savory sauce. Serve it hot and watch your family relish every bite!