Quick and Easy Lentil and Vegetable Stir-Fry

Table of Contents

This Quick and Easy Lentil and Vegetable Stir-Fry is a nutrient-packed, protein-rich meal that comes together in under 20 minutes! With vibrant, crunchy vegetables and hearty lentils tossed in a flavorful sauce, this dish is perfect for a healthy lunch or dinner. It’s also vegan, gluten-free, and highly customizable to your taste.

🕒 Total Time: 20 minutes
⏳ Prep Time: 10 minutes
🔥 Cook Time: 10 minutes

Ingredients:

1 cup cooked lentils (brown or green)

1 tablespoon olive oil (or sesame oil for extra flavor)

1 cup broccoli florets

1/2 red bell pepper, sliced

1/2 yellow bell pepper, sliced

1/2 zucchini, sliced

1/4 red onion, sliced

2 cloves garlic, minced

1 tablespoon soy sauce (or tamari for gluten-free option)

1 teaspoon sesame seeds (for garnish)

1 tablespoon green onions, chopped (for garnish)

1/2 teaspoon red pepper flakes (optional, for spice)

Instructions:

Cook the lentils ahead of time if they’re not already prepared. Drain and set aside.

Heat olive oil in a large skillet or wok over medium-high heat.

Add garlic and sauté for 30 seconds until fragrant.

Add broccoli, bell peppers, zucchini, and red onion. Stir-fry for 4-5 minutes until slightly tender but still crisp.

Add the cooked lentils and soy sauce, stirring well to combine. Cook for another 2-3 minutes.

Tips & Variations for Quick and Easy Lentil and Vegetable Stir-Fry

✅ Cooking Tips:

Don’t overcook the veggies – stir-fry them just until crisp-tender for the best texture.

Use pre-cooked or canned lentils to save time; just rinse and drain before adding.

For extra flavor, toast the sesame seeds in a dry pan for 1-2 minutes before garnishing.

Adjust seasoning to taste—add more soy sauce for saltiness, a squeeze of lime for freshness, or a drizzle of sriracha for spice.

Use a large pan or wok to prevent overcrowding and ensure even cooking.

🌱 Variations:

Protein Boost: Add tofu, tempeh, or chickpeas for extra plant-based protein.

Grain Base: Serve over brown rice, quinoa, or cauliflower rice for a heartier meal.

Nutty Twist: Add crushed peanuts or cashews for extra crunch.

Different Sauce: Swap soy sauce for teriyaki, hoisin, or a spicy peanut sauce for variety.

More Spice: Add red pepper flakes, chili garlic sauce, or fresh ginger for a kick.

Leafy Greens: Stir in spinach or kale at the end for an extra nutrient boost.

Q&A for Quick and Easy Lentil and Vegetable Stir-Fry

❓ Can I use canned lentils?
Yes! Canned lentils work great—just rinse and drain them before adding to remove excess sodium.

❓ Can I make this ahead of time?
Absolutely! Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in a pan or microwave.

❓ Can I freeze this stir-fry?
It’s best enjoyed fresh, but you can freeze it for up to 2 months. Keep in mind that some vegetables (like zucchini) may soften upon reheating.

❓ What other veggies can I use?
You can swap in mushrooms, snap peas, baby corn, carrots, or cabbage—whatever you have on hand!

❓ How can I make this dish oil-free?
Simply stir-fry with a splash of vegetable broth instead of oil.

🥗 Nutrition Information (Per Serving, Approximate)

(Serves 2)

Calories: ~250-300 kcal

Protein: ~12-15g

Carbs: ~40g

Fat: ~6g

Fiber: ~10g

Iron: ~4mg

This dish is high in fiber, plant-based protein, and essential vitamins, making it a healthy and satisfying option.