Lentil and Vegetable Stir-Fry

Ingredients:

• 1 cup dried lentils (brown or green), rinsed
• 3 cups water or vegetable broth
• 1 tbsp olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1 bell pepper, sliced
• 1 zucchini, sliced
• 1 cup carrots, thinly sliced
• 1 cup broccoli florets
• 2 tbsp soy sauce (or tamari for gluten-free)
• 1 tbsp lemon juice or rice vinegar
• Salt and pepper, to taste
• Fresh parsley or cilantro, chopped (optional, for garnish)
• Cooked rice or quinoa, for serving

Instructions:

1. Cook the Lentils: In a medium saucepan, combine lentils and water or vegetable broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes until tender but not mushy. Drain any excess liquid and set aside.
2. Sauté the Vegetables: In a large skillet or wok, heat the olive oil over medium-high heat. Add the onion and garlic, sautéing for 2-3 minutes until softened.
3. Add the Vegetables: Add the bell pepper, zucchini, carrots, and broccoli. Stir-fry for about 5-7 minutes until vegetables are tender-crisp.
4. Combine Lentils and Seasoning: Add the cooked lentils to the skillet with the vegetables. Stir in the soy sauce and lemon juice (or rice vinegar) and toss everything together. Adjust seasoning with salt and pepper as needed.
5. Serve: Serve over cooked rice or quinoa, and garnish with fresh parsley or cilantro if desired.

This dish is flexible, so feel free to use any vegetables you have on hand. Lentils provide a solid base of protein and fiber, making this stir-fry a balanced, cost-effective meal!