Embrace Meatless Monday with Delicious Lentil and Vegetable Stir-Fry

by Leanne Schulz

Meatless Monday is a global movement encouraging people to reduce their meat consumption for the sake of their health and the environment. It's a perfect opportunity to get creative in the kitchen and explore new plant-based recipes that are not only nutritious but also bursting with flavor. Let me introduce you to a mouthwatering Meatless Monday dinner option: Lentil and Vegetable Stir-Fry. Packed with protein, fiber, and vibrant veggies, this dish is sure to become a favorite in your weekly meal rotation.

Ingredients:

• 1 cup dried green lentils, rinsed and drained

• 2 cups vegetable broth

• 2 tablespoons olive oil

• 1 onion, diced

• 3 cloves garlic, minced

• 1 red bell pepper, sliced

• 1 yellow bell pepper, sliced

• 1 cup broccoli florets

• 1 cup sliced mushrooms

• 1 carrot, julienned

• 1 zucchini, sliced

• ½ cup soy sauce (or tamari for gluten-free option)

• 2 tablespoons rice vinegar

• 1 tablespoon maple syrup or honey

• 1 teaspoon sesame oil

• 1 tablespoon cornstarch dissolved in 2 tablespoons water

• Cooked rice or noodles for serving

• Sesame seeds and chopped green onions for garnish

Instructions:

1. Cook the Lentils: In a medium saucepan, combine the lentils and vegetable broth. Bring to a boil, then reduce the heat to low and simmer for 20-25 minutes, or until the lentils are tender but still hold their shape. Drain any excess liquid and set aside.

2. Prepare the Stir-Fry Sauce: In a small bowl, whisk together the soy sauce, rice vinegar, maple syrup (or honey), and sesame oil. Set aside.

3. Sauté the Vegetables: In a large skillet or wok, heat the olive oil over medium heat. Add the diced onion and minced garlic, and sauté until fragrant and translucent, about 2-3 minutes. Add the sliced bell peppers, broccoli florets, mushrooms, carrot, and zucchini. Cook, stirring occasionally, until the vegetables are tender-crisp, about 5-7 minutes.

4. Combine the Lentils and Vegetables: Add the cooked lentils to the skillet with the sautéed vegetables. Pour the stir-fry sauce over the mixture and toss to combine, ensuring that everything is evenly coated with the sauce.

5. Thicken the Sauce: Stir in the cornstarch mixture and cook for an additional 1-2 minutes, or until the sauce has thickened slightly.

6. Serve: Remove the skillet from the heat and serve the Lentil and Vegetable Stir-Fry hot over cooked rice or noodles. Garnish with sesame seeds and chopped green onions for added flavor and texture.

Conclusion: With its hearty lentils, colorful vegetables, and savory stir-fry sauce, this Meatless Monday dinner option is a celebration of flavor and nutrition. Whether you're a seasoned vegetarian or simply looking to incorporate more plant-based meals into your diet, this Lentil and Vegetable Stir-Fry is sure to satisfy your cravings and leave you feeling nourished and satisfied. Give it a try tonight and let the deliciousness speak for itself!