Healthy Vegetarian Dinner Recipe: Lentil and Vegetable Stir-Fry with Quinoa

Looking for a nutritious, flavorful and easy-to-make family dinner? This Lentil and Vegetable Stir-Fry with Quinoa is the perfect vegetarian meal for busy evenings. It’s packed with plant-based protein, vibrant veggies and wholesome grains, making it a balanced option for your family’s healthy lifestyle. The best part? You can customize it by adding vegetables of your choice!

Ingredients (Serves 4)

For the Quinoa:

• 1 cup quinoa
• 2 cups water or vegetable broth
• Pinch of salt

For the Stir-Fry:

• 1 cup cooked lentils (green or brown)
• 2 tablespoons olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 cup broccoli florets
• 1 cup bell peppers, sliced (use a mix of colors for variety)
• 1 cup snap peas or green beans
• 1 large carrot, thinly sliced
• 2 tablespoons soy sauce or tamari (for a gluten-free option)
• 1 tablespoon sesame oil (optional, for added flavor)
• 1 teaspoon grated ginger
• 1/2 teaspoon chili flakes (optional, for mild heat)

Optional Toppings:

• Sesame seeds
• Sliced green onions
• Lemon or lime wedges

How to Make a Lentil and Vegetable Stir-Fry

1. Cook the Quinoa

• Rinse quinoa thoroughly under running water to remove any bitterness.
• In a medium saucepan, bring water or vegetable broth to a boil. Add the quinoa and a pinch of salt.
• Reduce heat to low, cover and simmer for about 15 minutes, or until the quinoa is fluffy and the liquid is absorbed.

2. Prepare the Stir-Fry

• Heat olive oil in a large skillet or wok over medium heat. Add the diced onion and sauté until translucent, about 2–3 minutes.
• Add the garlic and ginger, cooking for another minute until fragrant.
• Toss in the broccoli, bell peppers, snap peas (or green beans) and carrots. Stir-fry for 5–7 minutes until the vegetables are tender-crisp.
• You can customize this recipe by adding vegetables of your choice, such as zucchini, brussel sprouts, mushrooms or spinach.

3. Add Lentils and Seasoning

• Stir in the cooked lentils. Drizzle with soy sauce or tamari, sesame oil and chili flakes (if using). Stir well to combine and heat through for 2–3 minutes.

4. Assemble the Dish

• Serve the stir-fry over a bed of cooked quinoa. Top with sesame seeds and green onions for added flavor and crunch.
• Add a wedge of lemon or lime on the side for a fresh citrusy kick.

Why This Lentil and Vegetable Stir-Fry Is a Perfect Dinner

1. Balanced Nutrition

• Lentils and quinoa provide plant-based protein and essential amino acids, making this dish hearty and filling.
• A variety of colorful vegetables adds fiber, vitamins and antioxidants to your meal.

2. Customizable for Your Family

• Use vegetables your family loves to make this dish even more appealing.

3. Quick and Easy

• Ready in under 30 minutes, this is an ideal recipe for weeknights.

4. Vegetarian and Gluten-Free

• This recipe is naturally vegetarian and can be made gluten-free with tamari.

This lentil and vegetable stir-fry with quinoa is a go-to dinner for families who prioritize healthy eating. It’s versatile, delicious and packed with goodness. Try this recipe tonight, and let your family enjoy a wholesome, home-cooked meal that’s both satisfying and nutritious!