Quick Broccoli Lentil Stir Fry Recipe

In the whirlwind of modern life, finding time to cook healthy and delicious meals can feel like a Herculean task. As a busy home cook myself, I’m always on the lookout for recipes that are both quick and satisfying, without compromising on flavor or nutritional value. That’s why Nandor Barta’s Quick Broccoli Lentil Stir Fry has become a staple in my kitchen. From the moment I first stumbled upon this recipe, I was intrigued by its promise of a vibrant and wholesome meal ready in just 20 minutes. And let me tell you, it absolutely delivers!

My initial attempt was on a particularly hectic Tuesday evening. The kids were clamoring for dinner, and I was short on time and energy. This recipe was a lifesaver. The prep work was minimal, the cooking process was straightforward, and the aroma that filled my kitchen as it cooked was simply irresistible. The result? A colorful and flavorful stir fry that even my picky eaters devoured. The combination of tender lentils, slightly crunchy broccoli, and sweet bursts of corn, all coated in a light and savory sauce, was a delightful surprise. Served over fluffy turmeric rice, it was a complete and satisfying meal that left us feeling nourished and happy.

Since that first successful attempt, this Broccoli Lentil Stir Fry has become a regular feature on our dinner table. It’s incredibly versatile, easily adaptable to whatever vegetables I have on hand, and always a crowd-pleaser. Whether you’re a seasoned vegan, a vegetarian, or simply someone looking to incorporate more plant-based meals into your diet, this recipe is a fantastic choice. It’s a testament to the fact that healthy eating doesn’t have to be time-consuming or complicated. So, if you’re searching for a quick, easy, and incredibly tasty way to enjoy a plant-powered meal, look no further. This Broccoli Lentil Stir Fry is your answer.

Ingredients

This recipe shines in its simplicity, utilizing readily available ingredients that you might already have in your pantry and refrigerator. Each component plays a crucial role in creating the final dish, contributing to both the flavor profile and the nutritional value of the stir fry. Let’s break down each ingredient and explore its importance:

• 1 Tbsp Olive Oil: Olive oil serves as the cooking fat for this stir fry. It’s a healthy monounsaturated fat that adds a subtle fruity flavor to the dish. Beyond flavor, olive oil is essential for sautéing the onions and garlic, ensuring they soften and release their aromatic compounds, which form the base of the stir fry’s flavor. You can also use other healthy oils like avocado oil or coconut oil, depending on your preference and what you have available. For a richer flavor, extra virgin olive oil is a great choice, but regular olive oil works perfectly well for everyday cooking.
• 1 Medium Onion: Onions are foundational to countless savory dishes, and this stir fry is no exception. They provide a crucial layer of flavor, adding sweetness and depth as they caramelize slightly in the olive oil. When cooked, onions become tender and mellow, contributing to the overall texture of the stir fry. Yellow onions are a good all-purpose choice for this recipe, but white onions or even red onions can be used for a slightly different flavor profile. Ensure you chop the onion evenly to ensure it cooks uniformly.
• 2 Cloves Garlic: Garlic is the aromatic powerhouse of this recipe, adding pungency and complexity. Its pungent aroma transforms as it cooks, mellowing into a sweeter, more savory note that complements the other ingredients beautifully. Fresh garlic is always recommended for the best flavor, but in a pinch, you can use pre-minced garlic or garlic powder, though the flavor will be less intense. Mincing or finely chopping the garlic ensures it distributes its flavor evenly throughout the stir fry. If you are a big garlic lover, feel free to add an extra clove or two for a bolder flavor.
• 2 ½ cups Broccoli Florets: Broccoli is the star vegetable in this stir fry, providing a vibrant green color, a satisfyingly crunchy texture (when cooked properly), and a wealth of nutrients. Broccoli is packed with vitamins, minerals, and fiber, making it a nutritional powerhouse. Fresh broccoli florets are ideal for this recipe, but you can also use frozen broccoli florets, just be sure to thaw them slightly before cooking and adjust cooking time accordingly. The recipe suggests blanching the broccoli for optimal texture, ensuring it’s tender-crisp and not mushy. Cutting the florets into bite-sized pieces makes them easier to cook and eat in the stir fry.
• 4 cups Canned Brown Lentils: Lentils are the protein and fiber backbone of this stir fry, making it a hearty and filling meal. Brown lentils are a great choice because they hold their shape well during cooking and have a mild, earthy flavor that complements the other ingredients. Canned lentils are a fantastic convenience ingredient, significantly reducing the cooking time of this recipe. Be sure to drain and rinse the canned lentils before adding them to the stir fry to remove any excess sodium and canning liquid. Lentils are a nutritional powerhouse, rich in protein, fiber, iron, and other essential nutrients, making this stir fry a wonderfully healthy and satisfying meal option.
• ⅓ cup Canned Sweet Corn: Sweet corn adds a touch of sweetness and a pop of color to the stir fry. It provides a pleasant textural contrast to the lentils and broccoli, adding a burst of juicy sweetness with each bite. Canned sweet corn is a convenient and readily available option. Similar to lentils, drain and rinse the canned corn before adding it to the stir fry. Frozen sweet corn can also be used; just add it directly to the pan and cook until heated through. The sweetness of the corn balances the savory flavors of the other ingredients and adds a delightful dimension to the overall taste.
• 1 cup Dairy-Free Cream (Optional): The dairy-free cream is an optional ingredient that adds richness and creaminess to the stir fry. It creates a light sauce that coats the vegetables and lentils, enhancing the overall flavor and texture. Coconut cream, oat cream, cashew cream, or soy cream are all excellent dairy-free options. If you prefer a lighter stir fry or want to keep it completely vegan, you can omit the cream. Even without the cream, the stir fry is still flavorful and delicious. If using cream, adding it at the end and allowing it to simmer briefly until thickened creates a luscious sauce that ties all the ingredients together.
• Salt and Pepper to Taste: Salt and pepper are essential seasonings that enhance the flavors of all the other ingredients in the stir fry. Salt brings out the natural flavors and balances sweetness, while pepper adds a subtle warmth and complexity. Seasoning to taste is crucial, as personal preferences for saltiness and pepperiness vary. It’s always best to start with a smaller amount and then adjust as needed. Taste the stir fry throughout the cooking process and add salt and pepper gradually until you achieve the desired flavor balance.
• 1 cup Rice: Rice serves as the perfect base for this stir fry, providing a neutral and fluffy canvas to soak up the flavorful sauce and complement the other ingredients. White rice, brown rice, basmati rice, or jasmine rice all work well. Brown rice is a whole grain option that adds extra fiber and nuttiness, while white rice cooks quickly and offers a milder flavor. The recipe suggests turmeric rice for added color and flavor, which is a simple and delicious way to elevate the rice.
• ½ tsp Turmeric (Optional): Turmeric is an optional addition to the rice, primarily used for its vibrant yellow color and subtle earthy flavor. It also boasts impressive health benefits, being a potent anti-inflammatory and antioxidant. Adding turmeric to the rice is a simple way to enhance its visual appeal and add a touch of warmth to the overall meal. If you don’t have turmeric on hand, you can simply serve the stir fry with plain cooked rice.

Instructions

This Broccoli Lentil Stir Fry is designed for speed and ease, with clear and concise instructions that make it accessible to cooks of all skill levels. Let’s delve into each step, providing detailed guidance to ensure your stir fry turns out perfectly every time:

1. Cook Rice of Your Choice:

• Begin by preparing the rice, as it typically takes the longest to cook. Follow the package instructions for your chosen type of rice (white or brown). Generally, this involves rinsing the rice, combining it with water in a pot, bringing it to a boil, and then simmering it until the water is absorbed and the rice is tender. For white rice, this usually takes around 15-20 minutes, while brown rice may take 30-40 minutes. Starting with the rice ensures it’s ready to serve alongside the stir fry once it’s finished.

2. Prepare Broccoli (Optional Pre-cooking):

• This step addresses the broccoli. The recipe offers two options: pre-cooking the broccoli for a more tender-crisp texture, or using smaller florets and skipping pre-cooking if you prefer a slightly crunchier broccoli. Let’s explore both approaches:
  • Option 1: Pre-cooking (Blanching) Broccoli: This method is recommended for larger broccoli florets to ensure they cook through without becoming mushy in the stir fry.
    • Cut broccoli into florets: Wash the broccoli head and cut it into bite-sized florets, ensuring they are roughly uniform in size for even cooking.
    • Heat wok or frying pan: Place your wok or a large non-stick frying pan over medium-high heat. Allow it to heat up until it’s hot.
    • Dry fry broccoli with seasoning: Add the broccoli florets to the hot pan along with a pinch of salt and pepper. Dry fry them for about 5 minutes, stirring frequently. This step helps to slightly char the broccoli and enhance its flavor.
    • Add water and steam: Pour in just enough water to cover the broccoli florets. Reduce the heat to medium, cover the pan, and let the broccoli steam for 5-6 minutes, or until the florets are tender-crisp. They should be easily pierced with a fork but still retain a slight bite.
    • Drain broccoli: Once the broccoli is cooked to your liking, drain it immediately in a colander to stop the cooking process and prevent it from becoming overcooked and soggy.
  • Option 2: Skipping Pre-cooking (Smaller Florets): If you prefer a quicker method or like your broccoli crunchier, you can skip the pre-cooking step, especially if you cut your broccoli florets into smaller pieces. In this case, you’ll add the raw broccoli directly to the stir fry in a later step and cook it until it reaches your desired tenderness.

3. Make Broccoli Lentil Stir Fry:

• Now, we move on to creating the flavorful stir fry base and combining all the ingredients:
  • Prepare onion and garlic: Peel the onion and chop it into small dice. Peel the garlic cloves and mince or finely chop them. Having these aromatics prepped and ready to go streamlines the cooking process.
  • Pre-heat wok or frying pan: Place the wok or frying pan back over medium heat.
  • Sauté onion in olive oil: Add the olive oil to the hot pan and let it heat up for a few seconds. Add the chopped onion and sauté it for 2-3 minutes, stirring occasionally, until it becomes softened and translucent. Sautéing the onion first releases its sweetness and forms the flavor base of the stir fry.
  • Add garlic and continue cooking: Add the minced garlic to the pan with the softened onions. Continue to sauté for another minute or two, stirring constantly, until the garlic becomes fragrant. Be careful not to burn the garlic, as it can turn bitter. The fragrant aroma of garlic and onions signals that you’re on the right track.
  • Add broccoli, lentils, corn, and seasoning: Now it’s time to combine the main ingredients. Add the blanched broccoli (or smaller raw florets if skipping pre-cooking), drained and rinsed canned brown lentils, and drained and rinsed canned sweet corn to the pan. Season generously with salt and pepper to taste. Stir everything together well to combine the ingredients and distribute the seasoning.
  • Stir and cook: Continue to stir-fry the mixture for 2-3 minutes, allowing the flavors to meld together and the ingredients to heat through. If you are using raw broccoli (without pre-cooking), cook it for a bit longer, until it reaches your desired tenderness.
  • Optional: Add dairy-free cream: If you are using dairy-free cream, now is the time to add it. Pour the cream into the pan and stir it gently to combine it with the other ingredients.
  • Simmer until cream boils (optional): If you added cream, let the stir fry simmer gently for a minute or two, until the cream is heated through and just begins to boil. This will slightly thicken the cream and create a light sauce that coats the vegetables and lentils. Be careful not to over-boil, as some dairy-free creams can separate at high temperatures.
  • Serve immediately: Once the stir fry is heated through and the cream (if used) is warmed and slightly thickened, it’s ready to be served.

4. Serve with Cooked Rice:

• Serve the hot Broccoli Lentil Stir Fry immediately over portions of cooked rice. If you are making turmeric rice, simply stir ½ teaspoon of turmeric into the cooked rice before serving for added color and flavor. The warm rice provides a comforting and satisfying base for the flavorful stir fry.

Enjoy your quick and delicious Broccoli Lentil Stir Fry!

Nutrition Facts

This Broccoli Lentil Stir Fry is not only quick and tasty but also packed with nutritional goodness. It’s a balanced meal that provides a good source of protein, fiber, vitamins, and minerals, making it a healthy and satisfying choice.

Servings: 4 people

Calories per Serving: 446 kcal

Please note that these are approximate values and can vary slightly based on specific ingredient brands and portion sizes. The calorie count is calculated based on the recipe as written, including olive oil, onion, garlic, broccoli, canned lentils, canned corn, optional dairy-free cream, salt, pepper, rice, and optional turmeric.

This calorie count provides a good indication of the energy content per serving. For a more detailed breakdown of macronutrients (protein, carbohydrates, fats) and micronutrients (vitamins, minerals), you can use online nutrition calculators, inputting the specific ingredients and quantities used in this recipe.

Here’s a general overview of the nutritional benefits you can expect from this Broccoli Lentil Stir Fry:

• Protein-Rich: Lentils are an excellent source of plant-based protein, essential for building and repairing tissues, supporting muscle growth, and promoting satiety.
• High in Fiber: Broccoli and lentils are both rich in dietary fiber. Fiber aids in digestion, helps regulate blood sugar levels, promotes heart health, and contributes to feelings of fullness, which can be beneficial for weight management.
• Vitamins and Minerals: Broccoli is packed with vitamins C and K, as well as folate and potassium. Lentils are a good source of iron, folate, and manganese. These vitamins and minerals are vital for various bodily functions, including immune system support, bone health, energy production, and cell function.
• Healthy Fats: Olive oil provides healthy monounsaturated fats, which are beneficial for heart health.
• Antioxidant-Rich: Broccoli and turmeric (if used in the rice) are rich in antioxidants, which help protect cells from damage caused by free radicals and may contribute to overall health and disease prevention.
• Low in Saturated Fat and Cholesterol: This recipe is naturally low in saturated fat and cholesterol, making it a heart-healthy choice.

Overall, this Broccoli Lentil Stir Fry is a nutritionally dense meal that is both delicious and beneficial for your health. It’s a fantastic way to incorporate more plant-based protein and vegetables into your diet.

Preparation Time

One of the biggest advantages of this Broccoli Lentil Stir Fry is its incredibly quick preparation time. Perfect for busy weeknights, this recipe allows you to have a wholesome and flavorful meal on the table in just about 20 minutes.

Prep Time: 5 minutes

• This includes the time it takes to chop the onion and garlic, cut the broccoli into florets (if using fresh broccoli), and gather all the ingredients. The use of canned lentils and corn significantly reduces prep time as these ingredients are ready to use straight from the can (after rinsing).

Cook Time: 15 minutes

• This encompasses the time spent cooking the rice (if cooking concurrently), blanching the broccoli (if opting for pre-cooking), and stir-frying the vegetables and lentils. The stir-frying process itself is very quick, ensuring the vegetables remain tender-crisp and retain their nutritional value.

Total Time: 20 minutes

• From start to finish, including both preparation and cooking, this Broccoli Lentil Stir Fry is ready to serve in just 20 minutes. This makes it an ideal choice for those evenings when you’re short on time but still want a healthy and delicious homemade meal.

The efficiency of this recipe stems from its simple ingredients and straightforward cooking method. The use of canned lentils and corn eliminates the need for lengthy soaking and cooking times, and the quick stir-frying technique ensures the vegetables cook rapidly while retaining their texture and flavor. This recipe is a testament to the fact that healthy and flavorful meals don’t have to be complicated or time-consuming to prepare.

How to Serve

This versatile Broccoli Lentil Stir Fry can be served in a variety of ways, making it adaptable to different preferences and occasions. Here are some serving suggestions to inspire you:

• Classic Rice Bowl: The most traditional and recommended way to serve this stir fry is over a bed of fluffy cooked rice. White rice, brown rice, basmati rice, or jasmine rice all work beautifully. For an extra touch of flavor and color, consider serving it with turmeric rice as suggested in the recipe. The rice soaks up the flavorful sauce of the stir fry, creating a comforting and satisfying meal.
• Grain Bowls: Beyond rice, you can serve this stir fry over other grains like quinoa, couscous, or farro. These grains offer different textures and nutritional profiles, adding variety to your meal. Quinoa, for example, is a complete protein and provides a nutty flavor, while couscous is light and fluffy, and farro has a chewy texture and slightly nutty taste.
• Noodle Bowls: For a different twist, try serving the stir fry over noodles. Egg noodles, rice noodles, soba noodles, or even spaghetti noodles can be used. Toss the noodles with a little sesame oil or soy sauce for added flavor before topping with the stir fry.
• Lettuce Wraps: For a lighter and lower-carb option, serve the Broccoli Lentil Stir Fry as lettuce wraps. Spoon the stir fry into large lettuce leaves (like romaine or butter lettuce) and enjoy them taco-style. This is a refreshing and crunchy way to enjoy the flavors of the stir fry.
• With Naan or Flatbread: Serve the stir fry alongside warm naan bread or other flatbreads like pita or roti. Use the bread to scoop up the stir fry, or enjoy it as a side to complement the meal.
• As a Side Dish: While substantial enough to be a main course, this stir fry can also be served as a flavorful side dish alongside grilled chicken, fish, or tofu for those who prefer to include other protein sources in their meal.
• Garnish Options: Enhance the presentation and flavor of your stir fry with various garnishes:
  • Fresh Herbs: Sprinkle with chopped fresh cilantro, parsley, or green onions for a burst of freshness.
  • Sesame Seeds: Toasted sesame seeds add a nutty flavor and a pleasant crunch.
  • Chili Flakes: If you like a little heat, add a pinch of red chili flakes.
  • Soy Sauce or Tamari: A drizzle of soy sauce or tamari (for gluten-free) can enhance the savory flavors.
  • Lemon or Lime Wedges: A squeeze of fresh lemon or lime juice adds brightness and acidity.
  • Chopped Nuts: For added texture and healthy fats, sprinkle with chopped peanuts, cashews, or almonds.

By exploring these serving suggestions and garnishes, you can customize your Broccoli Lentil Stir Fry and enjoy it in countless delicious ways.

Additional Tips for the Best Broccoli Lentil Stir Fry

To elevate your Broccoli Lentil Stir Fry from good to exceptional, consider these helpful tips and tricks:

1. Don’t Overcook the Broccoli: The key to a perfect stir fry is tender-crisp vegetables. Whether you choose to blanch the broccoli or cook it directly in the stir fry, be mindful not to overcook it. Aim for broccoli that is bright green, easily pierced with a fork, but still retains a slight bite. Overcooked broccoli will become mushy and lose its appealing texture.
2. Use High Heat for Stir-Frying: Stir-frying is a fast-cooking method that requires high heat. Ensure your wok or frying pan is properly heated before adding the ingredients. High heat helps to quickly sear the vegetables, locking in their flavor and creating a slightly caramelized exterior. This rapid cooking also helps to maintain the vegetables’ crisp-tender texture.
3. Prepare Ingredients in Advance: Stir-frying is a quick process, so having all your ingredients prepped and ready to go is crucial for efficiency. Chop the onion and garlic, cut the broccoli florets, and have the canned lentils and corn drained and rinsed before you start cooking. This will allow you to focus on the cooking process and prevent any ingredients from burning while you’re still prepping others.
4. Adjust Seasoning to Taste: Seasoning is key to bringing out the flavors of any dish. Taste the stir fry throughout the cooking process and adjust the salt and pepper as needed. Remember that flavors develop as the ingredients cook together, so it’s often best to season in stages rather than adding all the seasoning at once. Consider adding a pinch of chili flakes or a dash of soy sauce for extra flavor depth if desired.
5. Customize with Other Vegetables: This recipe is highly versatile and can be easily customized with other vegetables you enjoy or have on hand. Feel free to add sliced bell peppers, carrots, snap peas, mushrooms, or zucchini to the stir fry. Just adjust the cooking time accordingly, adding denser vegetables earlier and more delicate ones later in the cooking process. Experiment with different vegetable combinations to create your own signature Broccoli Lentil Stir Fry.

By following these tips, you can ensure your Broccoli Lentil Stir Fry is not only quick and easy but also incredibly flavorful and satisfying every time you make it.

Frequently Asked Questions (FAQ)

Here are some common questions and answers about making Broccoli Lentil Stir Fry:

Q1: Can I use dried lentils instead of canned lentils?

A: Yes, you can use dried lentils, but it will significantly increase the cooking time. Dried brown lentils need to be rinsed and cooked separately before being added to the stir fry. Typically, they require about 20-25 minutes of simmering in water until tender. Canned lentils are a convenient shortcut for this recipe, making it much faster to prepare. If using dried lentils, cook them in advance and then proceed with the stir fry recipe as instructed, adding the cooked lentils in the designated step.

Q2: Can I use frozen broccoli instead of fresh broccoli?

A: Yes, frozen broccoli florets can be used. Thaw the frozen broccoli slightly before adding it to the stir fry. You may need to adjust the cooking time slightly as frozen broccoli may cook a bit faster than fresh broccoli. Be sure to drain any excess water from the thawed broccoli before adding it to the pan to prevent the stir fry from becoming watery.

Q3: Can I make this stir fry ahead of time?

A: While Broccoli Lentil Stir Fry is best enjoyed fresh, you can prepare components of it ahead of time to save time during busy weeknights. You can chop the onion and garlic and store them in the refrigerator. You can also blanch the broccoli florets in advance and store them in the fridge until ready to use. However, it’s recommended to cook the final stir fry just before serving for the best texture and flavor. If you do need to reheat leftovers, gently reheat them in a pan or microwave until heated through, being careful not to overcook the vegetables.

Q4: Can I make this stir fry spicier?

A: Absolutely! If you enjoy spicy food, you can easily add some heat to this stir fry. Here are a few ways to make it spicier:

• Add chili flakes: Stir in a pinch or two of red chili flakes along with the salt and pepper.
• Use fresh chili: Finely chop a red or green chili pepper and add it when you sauté the garlic.
• Add sriracha or chili garlic sauce: Stir in a spoonful of sriracha or chili garlic sauce at the end of cooking for a spicy kick and extra flavor.
• Use ginger: Add a small amount of grated fresh ginger along with the garlic for warmth and spice.

Q5: Can I omit the dairy-free cream to make it lighter?

A: Yes, the dairy-free cream is optional. You can definitely omit it if you prefer a lighter stir fry or want to keep it completely vegan and lower in calories. The stir fry is still flavorful and delicious without the cream. The cream adds richness and creaminess, but it’s not essential to the overall success of the dish. If omitting the cream, you may want to add a splash of vegetable broth or water towards the end of cooking to keep the stir fry moist.

These FAQs should address common questions and concerns about making Broccoli Lentil Stir Fry, helping you to confidently prepare and enjoy this quick and delicious meal.

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