Easy Lentil Stir-Fry

Ingredients

• 1 cup Brown or Green Lentils, uncooked: These are the star of the show. Brown or green lentils are essential because they are firm and hold their shape beautifully after cooking, providing a pleasant, beefy texture that won’t turn to mush in the stir-fry.
• 1 tablespoon Sesame Oil: This oil provides a deep, nutty, and aromatic base flavor that is characteristic of many Asian cuisines. We use it to sauté our aromatics.
• 1 tablespoon Avocado Oil or other high-heat oil: For stir-frying the vegetables. Avocado oil has a high smoke point, which is crucial for achieving that perfect, crisp-tender texture without the oil burning.
• 1 medium Yellow Onion, chopped: The foundational aromatic that builds a sweet and savory flavor base as it sautés.
• 3 cloves Garlic, minced: An indispensable aromatic that adds a pungent, savory depth. Don’t be shy with the garlic; it’s key to the flavor.
• 1 tablespoon Ginger, freshly grated: Provides a warm, zesty, and slightly spicy kick that brightens the entire dish and cuts through the richness.
• 1 large Red Bell Pepper, thinly sliced: Adds a wonderful sweetness, a vibrant splash of color, and a satisfying crunch.
• 1 large Carrot, julienned or thinly sliced: Offers another layer of sweetness, a firm texture, and a beautiful orange hue.
• 1 head of Broccoli, cut into small florets: These little trees are perfect for soaking up the delicious stir-fry sauce and add a great nutritional punch and texture.
• 1/2 cup Vegetable Broth: Used for deglazing the pan and creating a bit of steam to help cook the vegetables to perfection without needing excess oil.
• 1/3 cup Low-Sodium Soy Sauce or Tamari: The salty, umami backbone of our sauce. Use Tamari for a gluten-free option.
• 2 tablespoons Maple Syrup or Honey: Adds a touch of sweetness to balance the salty and savory elements. Maple syrup keeps the dish fully vegan.
• 1 tablespoon Rice Vinegar: Provides a mild acidity that brightens and balances the sauce, cutting through the richness.
• 1 teaspoon Cornstarch: The secret to a glossy, perfectly thickened sauce that clings beautifully to every single lentil and vegetable.

Instructions

1. 1

   Cook the Lentils: Begin by rinsing your uncooked lentils under cold water. Place them in a medium saucepan and cover with 3 cups of water or vegetable broth for extra flavor. Bring to a boil, then reduce the heat to a gentle simmer. Cook for 20-25 minutes, or until the lentils are tender but still hold their shape. It is crucial not to overcook them, as they will become mushy. Once cooked, drain any excess water and set aside.

2. 2

   Prepare the Sauce: While the lentils are simmering, prepare your stir-fry sauce. In a small bowl, whisk together the low-sodium soy sauce (or tamari), maple syrup, rice vinegar, and cornstarch. Whisk until the cornstarch is fully dissolved and the mixture is smooth. Set this aside for later.

3. 3

   Prep the Vegetables: This is the “mise en place” stage. Wash and chop all your vegetables as directed in the ingredients list: chop the onion, mince the garlic, grate the ginger, and slice the bell pepper, carrot, and broccoli. Having everything ready makes the stir-frying process smooth and fast.

4. 4

   Sauté the Aromatics: Heat the 1 tablespoon of sesame oil in a large skillet, wok, or pan over medium-high heat. Once the oil is shimmering, add the chopped yellow onion and sauté for 2-3 minutes until it begins to soften and become translucent. Add the minced garlic and grated ginger, and continue to cook for another minute until fragrant. Be careful not to burn the garlic.

5. 5

   Stir-Fry the Vegetables: Add the 1 tablespoon of avocado oil to the wok and increase the heat to high. Add the firmer vegetables first: the carrots and broccoli florets. Stir-fry for 3-4 minutes, tossing frequently. You want them to get a slight char while remaining crisp.

6. 6

   Add Softer Vegetables and Deglaze: Add the sliced red bell pepper to the wok and stir-fry for another 2 minutes. The bell pepper cooks faster, so we add it later to prevent it from becoming soggy. If the pan becomes too dry or bits start to stick, pour in a splash of the vegetable broth to deglaze the pan, scraping up any flavorful browned bits from the bottom.

7. 7

   Combine and Sauce It Up: Add the cooked and drained lentils to the wok with the vegetables. Give everything a good toss to combine. Give your prepared stir-fry sauce a final whisk (the cornstarch may have settled) and pour it all over the lentil and vegetable mixture.

8. 8

   Thicken and Serve: Continuously stir the mixture for 1-2 minutes. The heat will activate the cornstarch, and you will see the sauce thicken into a beautiful, glossy glaze that coats everything evenly. Once the sauce has thickened, remove the wok from the heat immediately to prevent the vegetables from overcooking. Serve hot.