Close-up of a white plate and fork with broccoli and lentil stir fry on rice.
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Vegetable Stir Fry with Broccoli and Lentils

Try this easy vegetable stir fry recipe with crunchy broccoli and tender lentils. You can have a healthy and filling lunch or dinner within 30 minutes on the table. 
Course Main Course
Cuisine Gluten-free, Vegan
Keyword Broccoli Stir Fry, Lentil Stir Fry, Vegetable Stir Fry
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4 people
Calories 265kcal
Author My Pure Plants

Ingredients

  • 1 cup Rice 200g
  • 1 Tbsp Olive oil
  • 2.5 cup Broccoli 500g
  • 4 cup Brown lentils (canned) 300g
  • 1/3 cup Sweet corn (canned) 60g
  • 1 cup Dairy-free cream 250ml
  • 1 Onion (medium)
  • 2 cloves Garlic
  • Salt
  • Pepper

Instructions

  • Cook rice of your choice as per instructions (10-20 mins).

How to blanch broccoli?

  • Cut broccoli into florets (smaller pieces).
  • Heat up the wok until it's hot and add the broccoli florets with salt and pepper and fry them for 5 minutes.
  • Add water until the broccoli florets are covered. Cook them on medium heat for 5-6 minutes until the florets are tender but still crisp. When ready, drain it.

How to make vegetable stir fry?

  • While the broccoli is cooking, peel and chop onion and garlic.
  • After draining the broccoli, re-heat the wok and cook the chopped onion in olive oil for a couple of minutes. 
  • Add chopped garlic and continue cooking for a couple of minutes.
  • Add blanched broccoli, canned brown lentils, and sweet corn without water and add the seasoning. Stir and cook for a couple of minutes.
  • Add the dairy-free cream. Stir and wait until the cream is boiling and your stir fry is ready to be served.
  • Serve it with cooked rice. 

Video

Notes

  • If you are cooking this recipe also in a¬†wok, make sure to heat it up before adding any ingredients. Once the wok is hot, you can turn back the heat to medium, but ALWAYS stir continuously.
  • If you don't want to try blanching the broccoli. You can also pre-cook the florets in boiling water separately. In that case, pay attention not to overcook the florets as they might fall apart in the wok afterward.

Nutrition

Serving: 1bowl | Calories: 265kcal | Carbohydrates: 39.2g | Protein: 9.2g | Fat: 9.5g | Saturated Fat: 1.2g | Polyunsaturated Fat: 4.1g | Monounsaturated Fat: 3.7g | Sodium: 441mg | Potassium: 442mg | Fiber: 7.2g | Sugar: 3.8g | Vitamin A: 4160IU | Vitamin C: 90.8mg | Calcium: 62mg | Iron: 1.4mg