This five-vegetable stir-fry with lentils is a vibrant, nutritious dish that combines a medley of fresh veggies with tender lentils. It's a delightful meal that's perfect for a quick weeknight dinner or a satisfying lunch.
Photos of Five-Vegetable Stir-Fry with Lentils Recipe
When preparing this recipe, note that you might need to pick up a few specific items at the supermarket. Fresh ginger, scallions, turnips, brussels sprouts, and white wine vinegar may not be common in every household pantry. Ensure you have these ingredients to fully enjoy the dish.
Ingredients For Five-Vegetable Stir-Fry With Lentils
lentils: A type of legume that provides a hearty, protein-rich base for the dish.
water: Used for cooking the lentils and steaming the vegetables.
salt: Enhances the flavors of the ingredients.
cooking oil: Used for stir-frying the vegetables and adding richness.
ginger: Fresh ginger adds a warm, spicy flavor to the stir-fry.
scallions: Also known as green onions, they bring a mild onion flavor and a splash of color.
turnips: A root vegetable that adds a slightly sweet and earthy flavor.
carrots: Provide sweetness and a vibrant orange color to the dish.
white wine vinegar: Adds acidity and brightness to balance the flavors.
butter: Adds a rich, creamy texture to the vegetable mixture.
brussels sprouts: These mini cabbages bring a slightly bitter, yet deliciously nutty flavor.
green beans: Offer a crisp texture and a fresh, mild flavor.
One reader, Guglielma Baer says:
This five-vegetable stir-fry with lentils recipe is a delightful and nutritious meal. The combination of fresh vegetables and tender lentils creates a perfect balance of flavors and textures. It's easy to prepare and makes for a satisfying, healthy dinner. Highly recommend giving it a try!
Techniques Required for Making Five-Vegetable Stir-Fry with Lentils
How to cook lentils: Combine lentils with water and salt, bring to a boil, reduce heat, and simmer until tender. How to stir-fry: Heat oil in a pan, add ingredients, and cook while stirring continuously. How to prepare vegetables: Peel, chop, and measure vegetables as required. How to simmer: Cook ingredients in liquid at a low temperature just below boiling. How to combine ingredients: Mix cooked ingredients together gently to ensure even distribution.
How To Make Five-Vegetable Stir-Fry with Lentils
Whip up a palatable vegetable stir-fry for your next meal, made with 5 healthy vegetables, plus lentils, all tossed in a buttery and savory smooth sauce!
Serves:
Ingredients
- ½cuplentils
- 3cupwater
- 2½tspsalt
- 3tbspcooking oil
- 1tbspfresh ginger,minced
- 4scallions,green tops included
- 2turnips
- 3carrots
- 3tbspwhite wine vinegar
- 1tbspbutter
- ¾lbbrussels sprouts
- 1ozfrozen green beans,(1 package) cut
Instructions
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In a medium saucepan, combine the lentils, 2 cups of water, and ¾ teaspoon of salt.
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Bring to a boil, reduce the heat, and simmer, partially covered, for 25 to 30 minutes, until the lentils are just tender but not falling apart.
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Drain if necessary, cover, and set aside.
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Meanwhile, in a large nonstick frying pan or a wok, heat 1 tablespoon of oil over moderately high heat.
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Add ½ tablespoon of ginger and scallions, and cook, stirring, for 30 seconds.
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Add the turnips and carrots and cook, stirring, for 2 minutes.
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Add 1 cup of water, ¾ teaspoon of salt, and vinegar.
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Boil for about 10 minutes until the vegetables are tender, and no liquid remains in the pan.
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Transfer the vegetables to a large bowl.
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In the same pan, melt the butter with the remaining 2 tablespoons of oil over moderately high heat.
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Add the remaining ginger and scallions and cook, stirring, for 30 seconds.
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Add the Brussels sprouts and cook, stirring, for 2 minutes.
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Add the green beans and the remaining ⅓ cup of water and 1 teaspoon of salt.
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Reduce the heat and simmer for about 5 minutes until the vegetables are just tender.
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Stir in the carrot mixture and the drained lentils, and toss gently to combine.
Recipe Notes
Wine Recommendation: When confronted with a wine list full of unknowns, look for an Alsace pinot blanc. It will go with almost anything, including this stir-fry.
Nutrition
- Calories: 285.18kcal
- Fat: 14.11g
- Saturated Fat: 2.72g
- Trans Fat: 0.16g
- Monounsaturated Fat: 7.47g
- Polyunsaturated Fat: 3.42g
- Carbohydrates: 32.86g
- Fiber: 8.73g
- Sugar: 7.28g
- Protein: 10.19g
- Cholesterol: 7.63mg
- Sodium: 1022.40mg
- Calcium: 98.15mg
- Potassium: 813.12mg
- Iron: 3.37mg
- Vitamin A: 448.51µg
- Vitamin C: 92.12mg
Essential Technique Tip for Perfecting This Stir-Fry Recipe
To ensure your brussels sprouts cook evenly and achieve a nice caramelization, make sure to cut them in half lengthwise. This exposes more surface area to the heat, allowing them to cook more quickly and develop a richer flavor.
Time-Saving Tips for Preparing This Stir-Fry Recipe
Prep ingredients ahead: Chop vegetables and measure out lentils the night before to save time during cooking.
Use a food processor: Quickly mince ginger and slice scallions using a food processor.
Cook lentils in advance: Prepare the lentils a day ahead and store them in the fridge.
One-pan method: Use a large wok to cook all the vegetables together, adding them in stages to save on cleanup.
Frozen shortcuts: Opt for pre-cut frozen green beans to eliminate chopping time.
Substitute Ingredients For Five-Vegetable Stir-Fry with Lentils Recipe
lentils - Substitute with chickpeas: Chickpeas provide a similar texture and protein content, making them a great alternative.
water - Substitute with vegetable broth: Vegetable broth adds more flavor to the dish compared to plain water.
salt - Substitute with soy sauce: Soy sauce adds a salty flavor along with umami, enhancing the overall taste.
cooking oil - Substitute with sesame oil: Sesame oil adds a nutty flavor that complements stir-fry dishes well.
fresh ginger - Substitute with ground ginger: Ground ginger can be used if fresh ginger is unavailable, though it has a slightly different flavor profile.
scallions - Substitute with leeks: Leeks have a similar mild onion flavor and can be used in place of scallions.
turnips - Substitute with radishes: Radishes offer a similar crunch and slightly peppery flavor, making them a good substitute.
carrots - Substitute with parsnips: Parsnips have a similar texture and sweetness, making them a suitable alternative.
white wine vinegar - Substitute with apple cider vinegar: Apple cider vinegar provides a similar acidity and tanginess.
butter - Substitute with ghee: Ghee has a rich, buttery flavor and can be used as a direct replacement for butter.
brussels sprouts - Substitute with broccoli: Broccoli has a similar texture and can be used in place of Brussels sprouts.
frozen green beans - Substitute with snap peas: Snap peas offer a similar crunch and can be used as a substitute for green beans.
How to Beautifully Present This Vegetable Stir-Fry
Use a pristine white plate: Choose a large, round, white plate to make the vibrant colors of the vegetables and lentils pop.
Create a base layer: Place a generous spoonful of the lentils in the center of the plate, forming a small mound.
Arrange the vegetables artistically: Carefully place the carrots, turnips, brussels sprouts, and green beans around the lentils in a visually appealing pattern, ensuring a balance of colors and shapes.
Add height and dimension: Stack some of the brussels sprouts and carrots vertically to add height and create a dynamic presentation.
Drizzle with sauce: Lightly drizzle the remaining cooking liquid from the pan over the vegetables and lentils for added flavor and a glossy finish.
Garnish with fresh herbs: Sprinkle finely chopped scallions and a few sprigs of fresh cilantro or parsley on top for a burst of color and freshness.
Add a touch of texture: Scatter a few toasted sesame seeds or crushed nuts over the dish to provide a contrasting texture and a nutty flavor.
Serve with elegance: Present the plate with a clean, polished look, ensuring no smudges or drips on the rim of the plate.
Essential Kitchen Tools for Making Stir-Fry with Lentils
Medium saucepan: Used to cook the lentils with water and salt until they are tender.
Large nonstick frying pan: Ideal for stir-frying the vegetables and combining all ingredients.
Wok: An alternative to the frying pan, perfect for high-heat cooking and stir-frying.
Measuring cups: Essential for accurately measuring water, oil, and other ingredients.
Measuring spoons: Necessary for measuring smaller quantities of ingredients like salt, ginger, and vinegar.
Cutting board: Provides a safe surface for chopping vegetables and preparing ingredients.
Chef's knife: Used for chopping and slicing the turnips, carrots, scallions, and other vegetables.
Wooden spoon: Useful for stirring the vegetables and lentils during cooking.
Colander: Needed to drain the lentils if necessary after cooking.
Large bowl: Used to transfer and hold the cooked vegetables temporarily.
Grater: Handy for grating fresh ginger.
Measuring jug: Useful for measuring and pouring liquids like water and vinegar.
Spatula: Helps in stirring and tossing the vegetables and lentils gently to combine.
How To Store and Freeze Five-Vegetable Stir-Fry with Lentils
To store leftover five-vegetable stir-fry with lentils, allow it to cool completely to room temperature before transferring it to an airtight container. Refrigerate for up to 3-4 days.
When reheating, add a splash of water or vegetable broth to help loosen the sauce and prevent the vegetables from drying out. Heat in a skillet over medium heat or in the microwave until warmed through.
For longer storage, you can freeze the stir-fry for up to 2-3 months. To do this:
- Allow the stir-fry to cool completely.
- Transfer it to a freezer-safe container or resealable plastic bag, removing as much air as possible to prevent freezer burn.
- Label the container with the date and contents for easy identification.
To thaw frozen stir-fry, place it in the refrigerator overnight or use the defrost setting on your microwave. Reheat the thawed stir-fry in a skillet over medium heat, stirring occasionally, until heated through. Add a little water or vegetable broth if needed to help loosen the sauce.
Note: The texture of the vegetables may change slightly after freezing and thawing, becoming softer than when freshly prepared. However, the flavor should remain delicious, and the lentils will hold up well.
How To Reheat Leftover Five-Vegetable Stir-Fry
Reheat the five-vegetable stir-fry with lentils in a large skillet or wok over medium-high heat. Add a splash of water or vegetable broth to help steam the vegetables and prevent them from drying out. Stir frequently until heated through, about 5-7 minutes.
For a crispy texture, reheat the stir-fry in a preheated oven at 400°F (200°C) for 10-15 minutes. Spread the leftovers evenly on a baking sheet lined with parchment paper. Stir halfway through the reheating process to ensure even heating.
Microwave the leftovers in a microwave-safe container with a loose-fitting lid. Add a tablespoon of water or vegetable broth to help retain moisture. Heat on high power for 1-2 minutes, stirring every 30 seconds, until heated through.
Transform your leftover stir-fry into a delicious soup. In a large pot, combine the leftovers with vegetable broth or chicken stock. Bring the mixture to a boil, then reduce the heat and simmer for 10-15 minutes. Adjust the seasoning as needed and enjoy a comforting, veggie-packed soup.
Create a flavorful stir-fry wrap using your leftovers. Warm a large tortilla or wrap in the microwave for 15-20 seconds. Place a generous portion of the reheated stir-fry in the center of the wrap, and add fresh toppings like shredded lettuce, diced tomatoes, or sliced avocado. Fold the wrap tightly and enjoy a portable, satisfying meal.
Random Fact About Five-Vegetable Stir-Fry with Lentils
A random fact about this recipe is that it combines a variety of vegetables like turnips, carrots, brussels sprouts, and green beans with lentils, providing a rich source of vitamins, minerals, and plant-based protein.
Is Making Five-Vegetable Stir-Fry with Lentils Economical for Home Cooking?
This five-vegetable stir-fry with lentils recipe is quite cost-effective for a household. The main ingredients like lentils, carrots, turnips, brussels sprouts, and green beans are generally affordable and widely available. The use of basic pantry staples such as cooking oil, ginger, and white wine vinegar further enhances its budget-friendly nature. Overall Verdict: 8/10. Approximate cost for a household of 4 people: $10-$12 USD.
Is This Stir-Fry Recipe Healthy or Unhealthy?
The five-vegetable stir-fry with lentils recipe is a nutritious and well-balanced dish that incorporates a variety of healthy ingredients. Here's why:
- Lentils: Lentils are an excellent source of plant-based protein, fiber, and essential nutrients like iron and folate. They help keep you feeling full and satisfied.
- Vegetables: The recipe includes a diverse mix of vegetables, such as turnips, carrots, brussels sprouts, and green beans. These provide a wide range of vitamins, minerals, and antioxidants crucial for overall health.
- Ginger: Ginger adds flavor and has anti-inflammatory properties, which may help reduce inflammation in the body.
- Low in fat: The recipe uses a moderate amount of healthy fats from cooking oil and butter, which are essential for nutrient absorption and brain health.
To make this recipe even healthier, consider the following suggestions:
- Reduce the amount of salt used in the recipe. Instead, opt for low-sodium vegetable broth or season with herbs and spices to enhance the flavor without adding extra sodium.
- Increase the portion of vegetables to boost the fiber and nutrient content of the dish. You can add more variety by incorporating other nutrient-dense vegetables like bell peppers, mushrooms, or leafy greens like spinach or kale.
- Use whole grain or legume-based pasta instead of serving the stir-fry with rice. This will increase the fiber and protein content of the meal, keeping you feeling full and energized for longer.
- Experiment with different herbs and spices to add depth and complexity to the flavor profile. Garlic, cumin, coriander, or red pepper flakes can enhance the taste without relying on salt.
Editor's Thoughts on This Delightful Vegetable Stir-Fry
This five-vegetable stir-fry with lentils is a vibrant, nutritious dish that balances flavors and textures beautifully. The combination of tender lentils with crisp vegetables like turnips, carrots, brussels sprouts, and green beans creates a satisfying bite. The ginger and scallions add a fresh, aromatic note, while the white wine vinegar provides a subtle tang. The use of butter and oil ensures a rich, savory finish. Overall, it's a well-rounded, hearty meal that's both healthy and delicious.
Enhance Your Five-Vegetable Stir-Fry with Lentils Recipe with These Unique Side Dishes:
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Why trust this Five-Vegetable Stir-Fry with Lentils Recipe:
This recipe for five-vegetable stir-fry with lentils is a nutritious and flavorful dish that combines the earthiness of lentils with the vibrant tastes of turnips, carrots, brussels sprouts, and green beans. The use of fresh ginger and scallions adds a delightful aromatic touch, while the white wine vinegar provides a tangy balance. This recipe is carefully crafted to ensure each ingredient is cooked to perfection, making it a reliable and delicious choice for a healthy meal.
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