Curried Lentils with Veggie Stir-Fry | High-Protein

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Curried Lentils with Veggie Stir-Fry

Prepared onions and garlic

This recipe provides all the nutrients you need for a healthy meal. While I have provided the veggies in this recipe, they can be switched out for your favorite types of veggies. This recipe originated while I was serving as a missionary in Bolivia. I needed a way to make a high protein, veggie-rich meal. The seasonings make this recipe very flavorful.

One warning I give is that it is easy to over stir fry your veggies. The more you cook the veggies, they lose color and nutrients, so try to cook them as little as possible.

Variations

How do you add color to this recipe? Try adding bell peppers of all colors and they will stand out to make this recipe more pleasing to the eye.

You can also make white or brown rice to base this recipe and it will add some nice texture.

Let’s Talk Seasoning Blend

This blend of seasonings can be made ahead of time and used in many dishes. You can use it to make rice, quinoa, lentils, veggies, oven roasted potatoes which might be my favorite. This seasoning blend is so versatile that it has countless combinations of food it can be used in.

While serving in Bolivia as a missionary, my seasonings were very limited and this particular combination became my go to. I did not have the chicken seasoning alternative so I used regular while I was there. The difference you have to watch for when making the switch is the saltyness. McKays chicken seasoning is high in sodium.

When I made this recipe I forgot to adjust my salt and it was way to salty. I modified this recipe so that the salt is not overpowering. To each is own and you may decide that you need more salt, or less. In the case you need less you can try adding some fresh lime juice or make your rice with less salt and place your lentils and veggies over the rice.

Did you know that if you chop up potatoes they make a great addition while cooking lentils? This is something I highly recommend to try. If you do decide to add potatoes to the cooking process add a pinch more salt and check half way through to make sure your water level is good.

If you have questions on variations feel free to leave a comment below or contact me by clicking on Contact!

Print Recipe

Curried Lentils with Veggie Stir-Fry

Prep: 20 min • Cook: 25 min • Total: 45 min • Servings: 4

Ingredients

• 1 head cabbage, finely chopped or shredded
• 1 head broccoli, chopped into small bite-size pieces
• 2 large carrots, peeled and shredded
• 1 large red onion, divided
• 7 cloves garlic, divided
• 2 cups dry lentils, rinsed
• 2 tablespoons neutral oil, divided
• 4 cups water
• 1 tablespoon soy sauce
• 2 tablespoons tamari
• 1 tablespoon maple syrup

Seasoning Blend

• 4 teaspoons curry powder
• 1 tablespoon cumin
• 1 teaspoon McKay’s Chicken Seasoning
• ¼ teaspoon garlic granules
• ¼ teaspoon turmeric
• ¼ teaspoon salt

Instructions

1. In a small bowl, whisk together all seasoning blend ingredients and set aside.
2. Dice ¼ of the onion and 3 cloves of garlic for the lentils.
3. Heat 1 tablespoon oil in a pot over medium heat. Add onion and garlic and sauté for 3 minutes.
4. Add half of the seasoning blend and cook for 30 seconds.
5. Immediately stir in lentils, water, soy sauce, and maple syrup.
6. Bring to a boil, reduce to a simmer, and cook 15–20 minutes, checking at 15 minutes.
7. Once lentils are tender, drain while reserving liquid. Set lentils aside.
8. Chop remaining onion and garlic.
9. Heat remaining oil in a large sauté pan over medium heat. Add onion and garlic and cook 3 minutes.
10. Add remaining seasoning blend and cook for 30 seconds.
11. Add all vegetables and tamari. Stir-fry gently until just tender.
12. Serve veggies over lentils or rice.

Notes

Avoid overcooking the vegetables to preserve color and nutrients. This seasoning blend can be made ahead and used for rice, quinoa, potatoes, or other vegetables.

Nutrition

Approximately 33.6g protein per serving.

By: Carlie Alvarez | FeedMeFresh.org

Recipe Overview Seasoning Blend & Tips Variations & Serving

This recipe provides all the nutrients you need for a healthy meal. While I have provided the veggies in this recipe, they can be switched out for your favorite types of veggies. This recipe originated while I was serving as a missionary in Bolivia. I needed a way to make a high protein, veggie-rich meal. The seasonings make this recipe very flavorful.

One warning I give is that it is easy to over stir fry your veggies. The more you cook the veggies, they lose color and nutrients, so try to cook them as little as possible.

This blend of seasonings can be made ahead of time and used in many dishes. You can use it to make rice, quinoa, lentils, veggies, oven roasted potatoes — which might be my favorite. This seasoning blend is so versatile that it has countless combinations of food it can be used in.

While serving in Bolivia as a missionary, my seasonings were very limited and this particular combination became my go-to. I did not have the chicken seasoning alternative, so I used regular seasoning while I was there. The difference you have to watch for when making the switch is the saltiness. McKay’s chicken seasoning is high in sodium.

When I made this recipe I forgot to adjust my salt and it was way too salty. I modified this recipe so that the salt is not overpowering. To each their own, and you may decide that you need more salt — or less. In the case that you need less, you can try adding some fresh lime juice or make your rice with less salt and place your lentils and veggies over the rice.

Did you know that if you chop up potatoes they make a great addition while cooking lentils? This is something I highly recommend to try. If you do decide to add potatoes to the cooking process, add a pinch more salt and check halfway through to make sure your water level is good.

If you have questions on variations, feel free to leave a comment below or contact me by clicking on Contact!