Jump to Recipe Print RecipeAs I stood in my kitchen, the vibrant colors of fresh vegetables caught my eye—bright green broccoli, sweet red bell peppers, and sunny orange carrots. It was the perfect moment for a wholesome Lentil Quinoa Stir Fry, a dish that has quickly become a go-to in my weeknight rotation. This gluten-free, plant-based delight not only packs a punch of nutrition but also offers a quick prep time of just 45 minutes, turning busy meals into something special. Each bite is a comforting reminder that healthy eating doesn’t have to be bland or tedious. Drizzled with a zesty tamari-ginger sauce, it’s an energizing meal that leaves you feeling full and satisfied. Who knew such wholesome goodness could come together so easily? Ready to stir up some deliciousness in your kitchen? Why is Lentil Quinoa Stir Fry Amazing? Nutritious Powerhouse: Packed with plant-based protein from lentils and quinoa, this dish supports a healthy lifestyle without sacrificing flavor. Quick & Easy: In just 45 minutes, you’ll have a delightful, wholesome meal that fits perfectly into your busy schedule. Colorful & Flavorful: The mix of fresh vegetables not only adds vibrant colors but also a range of tastes and textures, making each bite a joy. Versatile Base: Feel free to customize with seasonal veggies or your favorites; swap in zucchini or snap peas for a different twist! Crowd-Pleasing Dish: This Lentil Quinoa Stir Fry is perfect for family dinners or meal prep, ensuring everyone leaves the table satisfied. For a fabulous side, try this Chow Mein Stir. Lentil Quinoa Stir Fry Ingredients For the Base Quinoa – A protein-packed base, providing fluffiness. Rinse before cooking to remove bitterness. Red Lentils – Adds creaminess and boosts protein and fiber content. Cooks quickly and blends well with quinoa. For Cooking Vegetable Broth/Water – For cooking quinoa and lentils; enhances flavor. Use low-sodium broth for salt control. Avocado Oil/Sesame Oil – High-smoke-point oil for sautéing. Avocado for neutrality; sesame for added flavor. For the Aromatics Yellow Onion – Aromatic foundation, provides sweetness and depth. Use a large onion, diced. Garlic – Pungent flavor, essential for stir-frying. 3 cloves, minced for maximum aroma. Ginger – Fresh, zesty kick; complements the sauce beautifully. 1 tablespoon, grated. For the Vegetables Broccoli – Crisp-tender texture and nutrient-rich. Cut into bite-sized florets. Carrots – Adds sweetness and color; julienne or slice thinly. Use 2 large carrots. Red Bell Pepper – Colorful addition with sweetness and crunch. Slice thinly after deseeding. Fresh Spinach – Nutrient-dense leafy green, added at the end. 5 ounces, wilting for extra nutrition. For the Sauce Tamari – Gluten-free alternative to soy sauce, adds umami and saltiness. 1/2 cup for the sauce. Maple Syrup – Balances the saltiness of tamari with natural sweetness. 2 tablespoons for the sauce. Rice Vinegar – Adds brightness to the sauce. 1 tablespoon for zing. Toasted Sesame Oil – Final oil that imparts a nutty aroma. 1 teaspoon, adds flavor depth. Cornstarch – Used for thickening the sauce; creates a glossy finish. 1 tablespoon mixed with water to form a slurry. Step‑by‑Step Instructions for Lentil Quinoa Stir Fry Step 1: Cook Quinoa and Lentils Rinse 1 cup of quinoa under cold water to remove any bitterness. In a medium pot, combine the rinsed quinoa with 1/2 cup red lentils and 3 cups vegetable broth. Bring to a boil over medium-high heat, then reduce to a simmer. Cover and cook for 15-20 minutes, until the liquid is absorbed and both quinoa and lentils are tender. Let them rest for 5 minutes before fluffing with a fork. Step 2: Prepare Stir Fry Sauce In a small bowl, whisk together 1/2 cup tamari, 2 tablespoons maple syrup, 1 tablespoon rice vinegar, and 1 teaspoon toasted sesame oil to create a flavorful sauce. In another bowl, mix 1 tablespoon cornstarch with 2 tablespoons cold water until smooth. Set both mixtures aside as they’ll enhance your Lentil Quinoa Stir Fry with a lovely depth of flavor. Step 3: Sauté Aromatics Heat 2 tablespoons of avocado or sesame oil in a large pan over medium heat. Add 1 diced yellow onion and sauté for 3-4 minutes until softened and translucent. Then, introduce 3 minced garlic cloves and 1 tablespoon grated ginger, cooking for an additional minute until aromatic; keep an eye to avoid burning the garlic for a perfect base to your stir fry. Step 4: Cook Vegetables Add the cut broccoli florets and sliced carrots to the pan, stirring everything together. Stir-fry for about 5-7 minutes until the vegetables are crisp-tender and vibrant. After that, toss in the sliced red bell pepper and cook for another 2-3 minutes, allowing all the flavors to meld and ensuring the bell pepper remains slightly crunchy. Step 5: Combine and Thicken Sauce Pour the prepared stir fry sauce into the pan with your vegetables, giving everything a good stir. Allow it to come to a simmer as you incorporate the flavors. Once bubbling, add the cornstarch slurry, stirring consistently for 1-2 minutes until the sauce thickens to a glossy finish, enveloping the fresh vegetables beautifully. Step 6: Final Assembly Lower the heat and gently fold in the quinoa-lentil mixture along with 5 ounces of fresh spinach. Stir carefully until the spinach wilts, creating a beautiful contrast of colors. Taste your Lentil Quinoa Stir Fry and adjust the seasoning if necessary, then serve your delicious creation immediately for a wholesome family meal. How to Store and Freeze Lentil Quinoa Stir Fry Room Temperature: Leftovers can be kept at room temperature for up to 2 hours after cooking. Always refrigerate to ensure freshness beyond this timeframe. Fridge: Store your Lentil Quinoa Stir Fry in an airtight container in the fridge for up to 3 days. Reheat thoroughly before serving. Freezer: For longer storage, freeze portions in airtight containers or freezer bags for up to 3 months. Thaw overnight in the fridge before reheating. Reheating: Reheat in a pan over medium heat with a splash of water or vegetable broth until warmed through. Stir gently to keep the texture nice. Lentil Quinoa Stir Fry Variations Feel free to customize your dish and make it uniquely yours with these delightful twists! Different Lentils: Swap red lentils with brown or green lentils for a heartier texture; just adjust cooking time as needed. They lend a robust flavor while keeping the protein punch intact. Extra Veggies: Add any preferred vegetables like zucchini, snap peas, or bok choy for a fresh twist. Each addition brings its own flair, turning a simple stir fry into a vibrant mosaic of flavors! Oil-Free Option: Omit sesame oil for an oil-free version without losing much flavor; you might miss a hint of nuttiness, but the rest will shine through beautifully. Spicy Kick: Add chopped chili peppers or a sprinkle of red pepper flakes for some heat! It’ll elevate your dish with an exciting warmth that complements the other flavors delightfully. Herb Infusion: Toss in some fresh herbs like cilantro or basil at the end for a fragrant finish. This brings an extra layer of brightness and freshness to your plate. Grains Galore: Use other grains such as brown rice or farro in place of quinoa; this lets you explore different textures and tastes with the same delicious sauce! Protein Boost: Consider adding tofu or tempeh for a protein boost; they absorb the flavors beautifully and enhance the meal’s heartiness. Flavor Layer: Drizzle with a little lime juice or sprinkle nutritional yeast over the top for added zest and a cheesy touch that makes everything even more scrumptious! You may also enjoy serving your Lentil Quinoa Stir Fry alongside some tasty sides, like this Sugar Air Fryer for a sweet contrast. Explore flavors and textures to make this dish your very own! Expert Tips for Lentil Quinoa Stir Fry Rinse Quinoa: Always rinse quinoa well before cooking to remove its natural bitterness. This ensures a pleasant tasting dish. Watch Garlic Closely: Keep an eye on garlic while sautéing; it can burn quickly, ruining the flavor of your Lentil Quinoa Stir Fry. Adjust Sauce to Taste: If you prefer a saltier flavor, add more tamari; for brightness, splash in some extra rice vinegar as needed. Use Seasonal Veggies: Feel free to swap in seasonal vegetables like zucchini or snap peas to keep your Lentil Quinoa Stir Fry fresh and exciting! Cook Lentils Just Right: Red lentils cook faster than other types; be sure not to overcook them, as they can become mushy and lose texture. What to Serve with Lentil Quinoa Stir Fry? Enhance your dining experience with these delightful pairings that complement the vibrant flavors and textures of your Lentil Quinoa Stir Fry. Creamy Mashed Potatoes: Their velvety texture and comforting taste create a hearty contrast to the stir fry’s freshness. Garlic Bread: Crunchy, buttery goodness with a touch of garlic adds a savory element, perfect for scooping up that scrumptious stir fry. Crisp Green Salad: A refreshing blend of greens and light vinaigrette balances the richness of the dish, making every bite feel light and rejuvenating. Roasted Brussels Sprouts: Caramelized and nutty, these little cabbages offer a delightful crunch that pairs beautifully with the softer ingredients in the stir fry. Quinoa & Black Bean Salad: This protein-packed salad echoes the main dish while providing a new layer of flavor and a satisfying bite. Grilled Vegetables: Seasonal grilled veggies like zucchini and asparagus extend the fresh garden flavors, complementing the stir fry while adding depth. Coconut Chai Smoothie: For a beverage, a creamy coconut chai smoothie adds warmth and sweetness, creating a comforting meal atmosphere. Lemon Sorbet: Finish your meal on a light note with a refreshing lemon sorbet, cleansing your palate and leaving you feeling invigorated. Make Ahead Options These Lentil Quinoa Stir Fry ingredients are ideal for meal prep, making your busy weeknights a breeze! You can prepare the quinoa and red lentils up to 3 days in advance, simply cooking them as directed and storing them in an airtight container in the refrigerator. Additionally, chop your vegetables like broccoli, carrots, and red bell pepper up to 24 hours ahead, keeping them crisp by refrigerating them in a sealed bag. To finish, when you’re ready to serve, sauté the aromatics and vegetables, combine with the prepared quinoa-lentil mix, and stir in the sauce, enjoying a deliciously fresh meal that tastes just as good as when made on the spot! Lentil Quinoa Stir Fry Recipe FAQs How do I select the right quinoa? Absolutely! When choosing quinoa, look for seeds that are small, round, and intact. I recommend using organic quinoa if possible for the best taste and highest quality. Rinsing it under cold water before cooking is essential to remove any bitter saponins that can affect the dish’s flavor. How should I store leftovers of Lentil Quinoa Stir Fry? Very! To keep your Lentil Quinoa Stir Fry fresh, store it in an airtight container in the fridge for up to 3 days. Be sure to let it cool down to room temperature before placing it in the fridge. When reheating, warm it thoroughly in a pan with a splash of water to keep it moist. Can I freeze Lentil Quinoa Stir Fry? Absolutely! For longer-term storage, you can freeze your Lentil Quinoa Stir Fry in airtight containers or freezer bags for up to 3 months. To freeze, allow the stir fry to cool completely, then portion into containers. When you’re ready to enjoy it, thaw overnight in the fridge and reheat over medium heat with a splash of broth or water. What should I do if my stir fry sauce is too thick? No worries! If you find your sauce has thickened too much, simply add a bit of vegetable broth or water gradually until you achieve your desired consistency. Stir it well while heating to ensure everything blends smoothly again. Is this recipe suitable for people with dietary restrictions? Absolutely! This Lentil Quinoa Stir Fry is gluten-free and plant-based, making it suitable for various dietary needs. It’s also a great option for vegetarians and vegans. If you’re preparing it for someone with allergies, always check the specific ingredients like tamari (though it’s gluten-free, someone with soy allergies should avoid it). Can I add other vegetables to the stir fry? Very! Feel free to customize your stir fry with seasonal veggies or personal favorites. Zucchini, snap peas, or bok choy can make delightful additions. Just adjust cooking times accordingly to ensure everything is perfectly crisp and tender. Delicious Lentil Quinoa Stir Fry: Healthy Comfort in Minutes Lentil Quinoa Stir Fry is a nutritious and colorful dish that combines lentils, quinoa, and fresh vegetables for a quick, healthy meal. Print Recipe Pin Recipe Prep Time 15 minutes minsCook Time 30 minutes minsResting Time 5 minutes minsTotal Time 45 minutes mins Servings: 4 servingsCourse: DinnerCuisine: Asian, Plant-BasedCalories: 350 Ingredients Equipment Method Nutrition Notes Ingredients 1x2x3x? For the Base1 cup Quinoa Rinse before cooking to remove bitterness.1/2 cup Red Lentils Cooks quickly and blends well with quinoa.For Cooking3 cups Vegetable Broth/Water Use low-sodium broth for salt control.2 tablespoons Avocado Oil/Sesame Oil Avocado for neutrality; sesame for added flavor.For the Aromatics1 large Yellow Onion Diced.3 cloves Garlic Minced for maximum aroma.1 tablespoon Ginger Grated.For the Vegetables2 cups Broccoli Cut into bite-sized florets.2 large Carrots Julienne or slice thinly.1 medium Red Bell Pepper Slice thinly after deseeding.5 ounces Fresh Spinach Added at the end.For the Sauce1/2 cup Tamari Gluten-free alternative to soy sauce.2 tablespoons Maple Syrup Balances the saltiness of tamari.1 tablespoon Rice Vinegar Adds brightness to the sauce.1 teaspoon Toasted Sesame Oil Adds flavor depth.1 tablespoon Cornstarch Mixed with water to form a slurry. Equipment medium potLarge panSmall Bowl Method Step-by-Step InstructionsRinse quinoa under cold water to remove any bitterness. In a medium pot, combine quinoa with red lentils and vegetable broth. Bring to a boil, then simmer for 15-20 minutes until tender. Let rest for 5 minutes before fluffing with a fork.In a small bowl, whisk together tamari, maple syrup, rice vinegar, and toasted sesame oil. In another bowl, mix cornstarch with cold water until smooth. Set aside.Heat oil in a large pan over medium heat. Add diced onion and sauté for 3-4 minutes until softened. Add minced garlic and grated ginger, cooking for an additional minute.Add broccoli and carrots to the pan, stir-frying for 5-7 minutes until crisp-tender. Then toss in sliced red bell pepper and cook for another 2-3 minutes.Pour the stir fry sauce into the pan with the vegetables, stirring to combine. Once bubbling, add the cornstarch slurry, stirring for 1-2 minutes until the sauce thickens.Lower the heat and fold in quinoa-lentil mixture and fresh spinach, stirring until spinach wilts. Taste and adjust seasoning. Serve immediately. Nutrition Serving: 1servingCalories: 350kcalCarbohydrates: 50gProtein: 15gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 5gSodium: 300mgPotassium: 700mgFiber: 12gSugar: 5gVitamin A: 180IUVitamin C: 90mgCalcium: 6mgIron: 15mg NotesRinse quinoa well before cooking to remove its natural bitterness. Always keep an eye on garlic while sautéing to avoid burning. Adjust sauce to taste and feel free to swap in seasonal vegetables. Tried this recipe?Let us know how it was!
