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Lentil Quinoa Stir Fry

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.
Prep Time 15 minutes
Cook Time 30 minutes
Resting Time 5 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Asian, Plant-Based
Calories: 350

Ingredients
  

For the Base
  • 1 cup Quinoa Rinse before cooking to remove bitterness.
  • 1/2 cup Red Lentils Cooks quickly and blends well with quinoa.
For Cooking
  • 3 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 Aromatics
  • 1 large Yellow Onion Diced.
  • 3 cloves Garlic Minced for maximum aroma.
  • 1 tablespoon Ginger Grated.
For the Vegetables
  • 2 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 Sauce
  • 1/2 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 pot
  • Large pan
  • Small Bowl

Method
 

Step-by-Step Instructions
  1. Rinse 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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

Notes

Rinse 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.

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