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Easy Lentil & Vegetable Stir-Fry

Quick, protein-packed lentil and veg stir-fry for busy weeknights.

Craving a quick, protein-packed dinner that won’t leave you reaching for takeaway? This easy lentil and vegetable stir-fry is the perfect solution for busy weeknights. Packed with seasonal vegetables and lentils, it’s not only delicious but also budget-friendly and packed with nutrients. Follow our simple recipe, including Tesco and Sainsbury’s ingredient prices, and learn how to store and reheat it safely to enjoy a tasty meal throughout the week.

Ingredients

For this recipe, you’ll need the following ingredients. Prices are approximate and based on Tesco and Sainsbury’s averages as of June 2023. Adjust quantities as needed for your family.

• 200g dried brown or green lentils (£0.50 at Tesco, £0.60 at Sainsbury’s)
• 1 large onion, chopped (£0.20 at Tesco, £0.25 at Sainsbury’s)
• 2 cloves of garlic, minced (£0.10 at Tesco, £0.15 at Sainsbury’s)
• 1 large carrot, diced (£0.20 at Tesco, £0.25 at Sainsbury’s)
• 1 large potato, diced (£0.30 at Tesco, £0.40 at Sainsbury’s)
• 1 red bell pepper, sliced (£0.50 at Tesco, £0.60 at Sainsbury’s)
• 1 green bell pepper, sliced (£0.50 at Tesco, £0.60 at Sainsbury’s)
• 1 red chilli, sliced (optional) (£0.30 at Tesco, £0.40 at Sainsbury’s)
• 2 tbsp vegetable oil (£0.10 at Tesco, £0.15 at Sainsbury’s)
• 2 tbsp soy sauce (£0.30 at Tesco, £0.40 at Sainsbury’s)
• 1 tbsp honey (£0.20 at Tesco, £0.30 at Sainsbury’s)
• 1 tsp ground cumin (£0.10 at Tesco, £0.15 at Sainsbury’s)
• Salt and pepper, to taste (£0.05 at Tesco, £0.10 at Sainsbury’s)

Tip: For a quicker meal, use pre-cooked lentils. They’re available in most supermarkets and can save you time while still providing a nutritious base for your stir-fry.

Method

Step 1: Prepare the lentils

1. Rinse the lentils under cold water to remove any impurities.
2. Place them in a large pot and cover with fresh water by about 2cm.
3. Bring to a boil, then reduce the heat to low, cover, and simmer for 20-25 minutes, or until the lentils are tender and the water has been absorbed.
4. Drain any excess water and set the lentils aside.

Step 2: Cook the vegetables

1. Heat 1 tbsp of vegetable oil in a large pan over medium heat.
2. Add the onion, garlic, carrot, and potato. Cook for 5-7 minutes, stirring occasionally, until the vegetables start to soften.
3. Add the bell peppers and chilli (if using). Cook for another 5-7 minutes, until the vegetables are tender.

Step 3: Combine and season

1. Add the cooked lentils to the pan with the vegetables.
2. Pour in the soy sauce, honey, cumin, salt, and pepper. Stir well to combine.
3. Cook for a further 2-3 minutes, until the flavours have melded together.

Step 4: Serve and enjoy

1. Taste and adjust the seasoning if needed.
2. Serve the lentil and vegetable stir-fry hot, with steamed rice, quinoa, or your favourite bread.

Meal prep tips

To make this stir-fry even more convenient, consider batch-cooking and meal prepping. Here’s how:

1. Cook a large batch: Double or triple the recipe to create a bigger portion. This way, you’ll have leftovers for the next few days.
2. Store properly: Allow the stir-fry to cool to room temperature, then transfer it to an airtight container. Store it in the fridge for up to 48 hours (2 days) or freeze it for up to 3 months.
3. Reheat carefully: When ready to eat, reheat the stir-fry in a pan over medium heat, stirring occasionally, until steaming hot throughout. For best results, reheat only once.

Worked example: If you cook a large batch of the stir-fry (using the full recipe), you’ll have enough for 4 servings. Store 2 servings in the fridge and freeze the other 2. When you’re ready to eat, reheat one serving from the fridge and one from the freezer. This way, you’ll always have a fresh, hot meal on hand.

Common mistakes and how to avoid them

While this recipe is simple and straightforward, there are a few common mistakes to watch out for:

1. Overcooking the lentils: Lentils can become mushy if they’re cooked for too long. To avoid this, keep an eye on them and remove them from the heat as soon as they’re tender.
2. Not seasoning properly: Taste your stir-fry before serving and adjust the seasoning as needed. A little salt and pepper can make a big difference in flavour.
3. Not storing leftovers correctly: To prevent food poisoning, make sure to store your leftovers in the fridge or freezer within 1-2 hours of cooking. Use airtight containers to keep them fresh and prevent freezer burn.

Summary

This easy lentil and vegetable stir-fry is a fantastic option for busy weeknights. With a mix of seasonal vegetables and protein-rich lentils, it’s not only delicious but also nutritious and budget-friendly. Follow our simple recipe, including Tesco and Sainsbury’s ingredient prices, and learn how to store and reheat it safely to enjoy a tasty meal throughout the week. Don’t forget to double or triple the recipe for meal prep, and always follow UK food safety guidelines when storing and reheating leftovers.

Frequently asked questions

How do I know when the lentils are cooked?

Lentils are ready when they’re tender and the water has been absorbed. This usually takes about 20-25 minutes on low heat. To test, give them a gentle squeeze with your fingers. If they’re soft and slightly squishy, they’re ready.

Can I use canned lentils instead of dried ones?

Yes, you can use canned lentils for a quicker meal. Just make sure to drain and rinse them first to remove any excess sodium. You may need to add a little more liquid to the pan when cooking the vegetables to prevent the stir-fry from drying out.

How long can I store the stir-fry in the fridge or freezer?

You can store the stir-fry in the fridge for up to 48 hours (2 days) or in the freezer for up to 3 months. Always make sure to store it in an airtight container to keep it fresh and prevent freezer burn. When ready to eat, reheat the stir-fry in a pan over medium heat, stirring occasionally, until steaming hot throughout. For best results, reheat only once.