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Lentil and Broccoli Stir-Fry Recipe

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3.9 from 49 reviews

A quick and flavorful Lentil and Broccoli Stir-Fry featuring tender steamed broccoli and protein-packed brown lentils coated in a savory, slightly sweet, and spicy tamari-based sauce. This healthy and vibrant dish is perfect served over rice and garnished with green onions and toasted sesame seeds for added texture and freshness.

Ingredients

Produce

  • 4-6 cups broccoli florets
  • 1-2 cloves garlic, finely grated
  • 1 teaspoon finely grated ginger
  • Thinly sliced green onion for garnish

Pantry

  • 2 (15 oz) cans brown lentils, drained and rinsed
  • Rice for serving
  • 1/3 cup low sodium tamari
  • 1/3 cup pure maple syrup
  • 1 tablespoon cornstarch
  • 1 tablespoon rice wine vinegar
  • Chili sauce, to taste (about 2 teaspoons)

Oils & Vinegars

  • 1 tablespoon toasted sesame oil

Spices & Others

  • 1/3 cup water
  • 1/2 teaspoon freshly ground black pepper
  • Toasted sesame seeds for garnish

Instructions

  1. Prepare the sauce: In a medium-sized bowl, whisk together the water, low sodium tamari, pure maple syrup, toasted sesame oil, rice wine vinegar, cornstarch, finely grated garlic, finely grated ginger, black pepper, and chili sauce until fully combined. Set aside to let the flavors meld while you prepare the rest.
  2. Steam the broccoli: Heat a large skillet over medium heat. Add the broccoli florets along with about 1/3 cup of water. Cover with a lid and allow the broccoli to steam for approximately 5 minutes until it is just fork tender. Ensure that the water completely evaporates; if any remains, carefully drain it out to avoid sogginess.
  3. Combine lentils and broccoli: Add the drained and rinsed brown lentils to the skillet with the steamed broccoli. Stir gently to mix them together evenly.
  4. Add and thicken the sauce: Pour the prepared sauce over the lentil and broccoli mixture. Cook, stirring frequently, for about 5 minutes until the sauce thickens and coats the ingredients nicely. The sauce should be thick enough to cling to the spatula.
  5. Serve and garnish: Portion the lentil and broccoli stir-fry over cooked rice. Garnish with thinly sliced green onions and toasted sesame seeds to add freshness and a subtle crunch. Serve immediately while warm.

Notes

  • Use low sodium tamari to control the saltiness of the sauce.
  • Adjust chili sauce quantity based on preferred spice level.
  • Steaming the broccoli preserves its bright color and crisp-tender texture.
  • This dish can be made gluten free by ensuring tamari used is gluten free.
  • Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
  • For extra protein, you can add tofu or tempeh along with the lentils.

Find it online: https://justsosavory.com/lentil-and-broccoli-stir-fry-recipe/