Lentil & Root Vegetable Stir Fry – Lentils.org

Lentil & Root Vegetable Stir Fry

  By lentilsorg  ,   

October 27, 2015

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  • Prep: 10 Minutes
  • Cook: 20 Minutes

  • 10 Minutes

    20 Minutes

    30 Minutes

  • Yields: 8
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Directions

  1. Combine dressing ingredients in a small bowl and set aside.
  2. Heat a wok or large sauté pan on medium-high heat. Add oil and then onions, cook for 1 minute. Add Brussel sprouts, carrots, parsnips, and cook for 2-3 minutes. Stir, add a small splash of water, about 1 Tbsp (15 mL), and cover with a lid. Continue to cook until vegetables are tender, about 5-8 minutes.
  3. Once the vegetables are tender, but not too soft, add lentils and heat through. Stir in prepared sauce and almonds and season with salt and pepper.
  4. Transfer to a serving bowl and garnish with almonds and green onions.

Quick Tip: Easily transform this side dish into a meal by adding chicken, beef, or tofu.

Ingredients

½ cup (125 mL) 2% Greek yogurt

2 Tbsp (30 mL) lemon juice

2 Tbsp (30 mL) tahini paste

2 tsp (10 mL) honey

2 garlic cloves, minced

1 Tbsp (15 mL) water

3 Tbsp (45 mL) thinly sliced green onions

dash, salt and ground black pepper

STIR FRY:

1 Tbsp (15 mL) canola oil

1 cup (250 mL) thinly sliced red onion

2 cups (500 mL) thinly sliced Brussel sprouts

1 cup (250 mL) thinly sliced carrots

1 cup (250 mL) thinly sliced parsnips

1 1/2 cups (375 mL) cooked green lentils

1/3 cup (75 mL) toasted almond flakes (optional)

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Nutrition Facts

Serving Size2/3 cup (150 mL)
Calories160
Sodium100 g
Potassium389 mg
Protein8 g
Cholesterol0 mg
Sugar6 g
Total Fat7 g
Saturated Fat1 g
Total Carbohydrates20 g
Dietary Fiber6 g