Vegetable Lentil Stir Fry

Name: Vegetable Lentil Stir Fry
Total time: 30-40 minutes

Prep Time:

30-40 minutes

Serves:

About the Recipe

This lentil vegetable stir fry is a balanced Ayurvedic recipe that combines nourishing legumes with seasonal vegetables to support digestion and sustained energy. Lentils offer plant-based protein and grounding nourishment, while lightly cooked vegetables provide fiber and freshness that support digestive health. In Ayurveda, cooking vegetables with gentle spices helps strengthen agni (digestive fire) and improves digestibility. This simple stir fry is an easy way to create a satisfying meal that aligns with Ayurvedic principles of balance, seasonal eating, and mindful nourishment.

Ingredients

½ cup cooked lentils (green or red)
1 tablespoon olive oil or your preferred cooking oil
1-2 cloves garlic, minced
½ inch piece of ginger, minced or grated
½ small onion, thinly sliced
½ medium carrot, julienned or sliced thinly
½ small zucchini, sliced
½ cup broccoli florets
½ cup corn
1 tablespoon soy sauce (or tamari for gluten-free)
½ tablespoon sesame oil
½ teaspoon chili flakes (optional)
½ tablespoon rice vinegar or lime juice
½ teaspoon maple syrup
Salt and black pepper, to taste
Fresh cilantro or green onions, for garnish
Sesame seeds, for garnish

Preparation

If using dried lentils, soak overnight to reduce gas and bloating. Rinse and cook them according to package instructions until tender but not mushy. Drain and set aside.
Heat the oil in a large skillet or wok over medium heat.
Add the garlic and ginger and cook for about 30 seconds until fragrant. Add the onion and sauté for 2–3 minutes until softened.
Add the carrots, broccoli, zucchini, and corn. Stir-fry for 5–7 minutes, or until the vegetables are tender-crisp.
Add the cooked lentils to the skillet and stir to combine. Cook for 2–3 minutes to heat through.
In a small bowl, mix the soy sauce, sesame oil, rice vinegar, maple syrup, and chili flakes. Pour the mixture over the lentil-vegetable stir fry. Toss to coat evenly. Adjust seasoning with salt and pepper.
Remove from heat. Serve over warm rice, noodles, or quinoa.
Garnish with fresh cilantro or green onions and sprinkle with sesame seeds. Serve warm.

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