Description
A quick and nutritious broccoli lentil stir fry featuring tender broccoli florets, canned brown lentils, and sweet corn, cooked in olive oil with aromatic onions and garlic. This vegetarian and dairy-free dish is optionally enriched with dairy-free cream and served over turmeric-infused or plain rice, perfect for a wholesome, plant-based meal ready in under 30 minutes.
Ingredients
Vegetables & Legumes
- 2+½ cups Broccoli florets
- 4 cups Brown lentils (canned, drained)
- ⅓ cup Sweet corn (canned, drained)
- 1 medium Onion
- 2 cloves Garlic
Oils & Sauces
- 1 Tbsp Olive oil
- 1 cup Dairy-free cream (optional)
Grains & Spices
- 1 cup Rice
- ½ tsp Turmeric (optional)
- Salt and Pepper to taste
Instructions
- Cook the Rice: Prepare rice according to package instructions, typically simmering for 10-20 minutes until tender. For added color and flavor, optionally stir turmeric into the cooking water.
- Pre-cook Broccoli (Optional): If broccoli florets are large, blanch or par-cook them by frying in a hot wok or frying pan with salt and pepper for 5 minutes. Then add enough water to cover the florets, cook on medium heat for 5-6 minutes until tender but still crisp, and drain. If florets are small, this step can be skipped.
- Prepare Aromatics: Peel and chop the onion and garlic finely.
- Sauté Onion: Heat olive oil in a wok or frying pan over medium heat. Add chopped onion and cook for a couple of minutes until translucent and fragrant.
- Add Garlic: Stir in chopped garlic and cook for an additional couple of minutes to release aroma without burning.
- Combine Main Ingredients: Add blanched or raw broccoli florets, canned brown lentils, sweet corn, salt, and pepper. Stir and cook for a couple of minutes to blend flavors and heat everything through.
- Add Dairy-Free Cream (Optional): Pour in the dairy-free cream if using, stir well and heat until the mixture just begins to boil, then remove from heat. This adds creaminess to the stir fry.
- Serve: Plate the broccoli lentil stir fry alongside the cooked rice for a balanced, hearty meal.
Notes
- Blanching broccoli helps keep a tender-crisp texture, but small florets can be cooked directly in the stir fry.
- Dairy-free cream is optional and can be omitted for a lighter, lower-fat version.
- Use brown or white rice as preferred, turmeric is optional but adds color and mild flavor.
- Drain canned lentils and corn well to avoid excess moisture.
- Adjust seasoning with salt and pepper according to taste.
- This recipe is suitable for vegetarians and can be made vegan by ensuring the cream and rice are plant-based.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Dish
- Method: Stovetop
- Cuisine: Fusion, Vegetarian