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Lentils.org

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Stir Fry Beef & Broccoli with Lentils

Prep Time: 10 Minutes

Total time: 30 Minutes

Servings: 4-6

Lentils.org

Recipe by

Lentils.org

View All

Ingredients

Directions

Nutrition

Ingredients

    1/3 cup (75 mL) low-sodium soy sauce

    2 Tbsp (30 mL) cider or other vinegar

    2 Tbsp (30 mL) honey

    3 Tbsp (45 mL) cornstarch

    1 Tbsp (15 mL) grated ginger

    3 garlic cloves, chopped

    1/4 tsp (1 mL) pepper

    1/2 lb (250 g) beef, flank or other cut

    1 Tbsp (15 mL) canola oil

    1 lb (500 g) broccoli florets

    1/2 cup (125 mL) water

    2 cups (500 mL) cooked green lentils

    3 green onions, finely sliced


Directions

  1. In a medium bowl, whisk the soy sauce, vinegar, honey, and cornstarch together until smooth. Whisk in ginger, garlic, and pepper. Reserve.
  2. Slice beef into thin strips against the grain. Toss into the soy mixture to marinate.
  3. Heat a wok or large sauté pan on medium-high heat until hot. Add oil and broccoli florets. Cook for 1-2 minutes, stirring. Remove from pan and reserve.
  4. Remove beef from the marinade and add to the hot pan in a single layer. Cook on both sides for 1-2 minutes. Remove beef from pan onto a plate. Add the marinade and water to the pan and simmer for 1-2 minutes.
  5. Toss broccoli and cooked lentils back into the pan with the sauce and cook for another couple of minutes to heat the lentils through while stirring. Add beef to bring all together.
  6. Transfer to a serving bowl and garnish with green onions as desired and serve.

Nutritional Information

  • Serving Size: 1 cup (250 mL)
  • Per serving:
  • Calories 220
  • Total Fat 5 g
  • Saturated Fat 1 g
  • Cholesterol 25 mg
  • Carbohydrates 30 g
  • Dietary Fibre 8 g
  • Sugar 9 g
  • Protein 17 g
  • Sodium 390 mg
  • Potassium 689 mg
  • Folate 183 mcg