Sprouted Lentils Stir Fry with Mushrooms
Sprouted Lentil Stir-Fry with Mushrooms: A High-Protein, Vegan Delight
Ready to elevate your vegan meals with nutrient-packed sprouted lentils? This Sprouted Lentil Stir-Fry with Mushrooms is a simple, three-ingredient dish that combines the crunchy texture of sprouted lentils with savory mushrooms and onions, finished with a flavorful dressing. As a dietitian passionate about nutritional education, I’m excited to share this low-carb, gluten-free recipe, its health benefits, and versatile dressing options like almond, soy sauce, or mustard vinaigrette. Perfect for quick dinners or meal prep, this stir-fry is a wholesome, plant-based must-try.
Why Choose Sprouted Lentil Stir-Fry with Mushrooms?
This stir-fry is a standout for its simplicity and nutrition, for example, blending sprouted lentils’ unique texture with mushrooms’ umami depth. It excels because it’s:
- High-Protein and Vegan: 8.1g protein per 100g lentils, thus, supporting muscle health and satiety.
- Low-Carb and Gluten-Free: 15.6g carbs per 100g lentils, therefore, ideal for keto or diabetic diets.
- Nutrient-Dense: Packed with fiber, vitamins, and minerals, for instance, boosting overall wellness.
- Quick and Easy: Ready in under 20 minutes (post-sprouting), so, perfect for busy weeknights.
- Customizable: Flexible dressings and veggies, making it, a versatile dish.
Moreover, sprouted lentils’ enhanced digestibility and concentrated flavor, for example, make this stir-fry a healthy, delicious addition to any menu.
Nutritional Benefits of Key Ingredients
This dish is a nutritional powerhouse, for instance, combining protein, fiber, and antioxidants. Here’s why its ingredients shine:
Sprouted Lentils:
- Protein: 8.1g per 100g, which, supports muscle repair and fullness.
- Fiber: 5.75g per 100g, for example, aids digestion and stabilizes blood sugar.
- Low-Calorie: 106 kcal per 100g, thus, ideal for weight management.
- Nutrients: High in folate, vitamin C (boosted by sprouting), iron, and magnesium, additionally, enhancing immunity and energy.
- Low Antinutrients: Sprouting reduces phytic acid, therefore, improving mineral absorption.
Mushrooms:
- Low-Calorie: 22 kcal per 100g, for instance, supporting weight control.
- Protein: 3g per 100g, thus, complementing lentils for protein synergy.
- Vitamins and Minerals: Rich in D2, B1, B2, B3, B6, folate, magnesium, iron, phosphorus, potassium, and zinc, for example, boosting bone and heart health.
- Fiber: 1g per 100g, therefore, promoting gut health.
Onion:
- Low-Calorie: 23 kcal per 100g, for instance, adding flavor without calories.
- Fiber: 1g per 100g, thus, aiding digestion.
- Antioxidants: Flavonoids and sulfur compounds, for example, reduce inflammation and oxidative stress.
- Nutrients: High in folate, vitamin C, calcium, sodium, and potassium, so, supporting immunity and hydration.
Dressings (Almond, Soy Sauce, Mustard Vinaigrette):
- Almond Dressing: Adds healthy fats (10g per 2 tablespoons) and protein (2g), thus, enhancing satiety and creaminess.
- Low-Sodium Soy Sauce: Provides umami with 1g sodium per tablespoon, for example, keeping salt in check.
- Mustard Vinaigrette: Olive oil and lemon deliver antioxidants, therefore, boosting flavor and health.
In contrast, processed vegan dishes (20–30g carbs per serving) often lack fiber and micronutrients, making, this stir-fry a cleaner, nutrient-rich choice.
*All nutritional values are approximate.
Sprouted lentil stir-fry with mushrooms is a high-protein, vegan dish, ready in 20 minutes with just three ingredients.
Benefits of Sprouted Lentils
- Sprouting transforms lentils, for example, by:
- Boosting Nutrients: Increases vitamin C (15mg per 100g) and folate (100µg per 100g), thus, enhancing immunity and cell health.
- Reducing Antinutrients: Lowers phytic acid by ~50%, for instance, improving iron and zinc absorption.
- Improving Digestibility: Breaks down starches, therefore, reducing bloating and flatulence.
- Adding Texture: Crunchy “al dente” feel, so, elevating dish appeal.
However, improper sprouting can risk bacterial growth, so, rinse thoroughly and consume within 5–7 days.
Recipe: Sprouted Lentil Stir-Fry with Mushrooms
This recipe yields 4 servings, ideal as a main or side dish.
Ingredients (Serves 4)
- 2 cups sprouted brown lentils (~½ cup dry lentils, sprouted, see How to Sprout Lentils (#))
- 2 cups mushrooms (button, cremini, or shiitake, sliced)
- 1 medium onion, diced
- 2 tablespoons extra virgin olive oil
- 2 tablespoons low-sodium soy sauce (or almond dressing/mustard vinaigrette, see below)
- ½ teaspoon garlic powder
- ½ teaspoon sea salt
- ¼ teaspoon black pepper
Optional: 2 tablespoons almond butter + 1 tablespoon lemon juice + 2 tablespoons water (for almond dressing)
Optional: 1 tablespoon Dijon mustard + 1 tablespoon apple cider vinegar + 2 tablespoons olive oil (for mustard vinaigrette)
Optional Garnish: Fresh parsley or sesame seeds
Instructions
- Prep Lentils: First, sprout lentils (see How to Sprout Lentils (#)) or blanch sprouted lentils in boiling salted water for 1 minute, then drain and cool.
- Sauté Base: Next, heat olive oil in a large skillet or wok over medium heat. Add onion and sauté for 2–3 minutes until translucent. Add mushrooms and garlic powder, cooking for 5–7 minutes until tender.
- Add Lentils: Then, stir in sprouted lentils, soy sauce (or alternative dressing), salt, and pepper. Stir-fry for 2–3 minutes to combine flavors.
- Dress (Optional): For almond dressing, whisk almond butter, lemon juice, and water, then drizzle over stir-fry. For mustard vinaigrette, whisk mustard, vinegar, and olive oil, then toss with stir-fry.
- Serve: Finally, garnish with parsley or sesame seeds. Serve with Gluten-Free Cauliflower Tortillas (#) or quinoa for a complete meal.
- Store: Store in an airtight container in the fridge for 3–4 days. Reheat gently to preserve texture.
Low-carb and gluten-free, it’s packed with fiber and nutrients, supporting heart health and blood sugar control.
Nutritional Breakdown (Per Serving, Soy Sauce Version)
- Protein: 7g (lentils, mushrooms)
- Carbs: 10g (low-glycemic)
- Fiber: 5g
- Calories: 140 kcal
Customization Options
- Mushroom Variety: Use shiitake or oyster, for instance, for deeper umami.
- Vegetable Add-Ins: Add zucchini or spinach, thus, increasing nutrients.
- Dressing Swap: Try tahini or balsamic vinaigrette, for example, for variety.
- Protein Boost: Include tofu or pumpkin seeds, so, enhancing protein content.
Why Sprouted Lentils Enhance Stir-Fries
Sprouted lentils elevate this dish, for example, by:
- Boosting Nutrition: Higher vitamin C and folate, thus, compared to unsprouted lentils.
- Adding Texture: Crunchy contrast to soft mushrooms, for instance, improving mouthfeel.
- Completing Protein: Pair with seeds or grains, therefore, for all essential amino acids.
In contrast, unsprouted lentils are denser and less digestible, making, sprouting a worthwhile step for flavor and health.
Customize with almond, soy, or mustard dressings for a versatile, nutrient-dense meal or side dish.
Health Considerations
This stir-fry supports:
- Muscle Health: Protein from lentils and mushrooms, thus, aids repair and growth.
- Heart Health: Fiber and healthy fats, for example, lower cholesterol.
- Blood Sugar Control: Low-glycemic ingredients, therefore, stabilize glucose.
- Digestive Health: High fiber and reduced antinutrients, for instance, promote regularity.
However, use low-sodium soy sauce to limit sodium (1g per tablespoon), for example, for heart health. For legume sensitivities, blanch lentils longer, thus, improving tolerability.
Why You’ll Love This Recipe
- High-Protein and Vegan: Complete protein from lentils, thus, ideal for plant-based diets.
- Low-Carb and Gluten-Free: Diabetic-friendly, for example, with minimal carbs.
- Quick and Simple: Three ingredients, ready in 20 minutes, therefore, perfect for meal prep.
- Nutrient-Dense: Fiber, vitamins, and minerals, for instance, boost wellness.
- Flavorful: Customizable dressings, so, suiting any palate.
Tips for Perfect Stir-Fry
- Blanch Briefly: 1 minute preserves lentil crunch, otherwise, they may soften too much.
- Use Fresh Mushrooms: Enhances flavor, for example, compared to canned.
- Adjust Dressing: Taste and tweak seasoning, thus, balancing flavors.
- Cook Lightly: Avoid overcooking to retain nutrients, so, keeping the dish vibrant.
Related Posts:
- How to Sprout Lentils at Home
- Sprouted Lentils Stir Fry with Vegetables
- 5 Healthy Dressings
- Almond Dressing
This Sprouted Lentil Stir-Fry with Mushrooms is a high-protein, low-carb vegan dish that’s as delicious as it is nutritious. For instance, using just three ingredients and a customizable dressing, it’s ready in under 20 minutes and perfect for meal prep.
Moreover, its fiber-rich, nutrient-dense profile supports heart, gut, and muscle health.
As a result, whip up this stir-fry today and enjoy a flavorful, healthy addition to your vegan menu.
Tried this vegan stir-fry? I’d love to hear your feedback in the comments.
SALTEADO DE LENTEJAS GERMINADAS
Ingredients
- 150 gramos cebolla blanca 1 cebolla
- 100 gramos champiñones blancos (6 champiñones grandes o 9 pequeños), también puedes usar otras setas cuando esté en temporada.
- 100 gramos lentejas germinadas en casa
- 2 cda aliño de almendras
- 0,5 cda semillas de sésamo tostato
Instructions
- Sofreír la cebolla hasta que esté transparente.
- Añadir los champiñones y cocinar también.
- Escaldar las lentejas germinadas, sólo 1 o 2 minutos.
- Mezclar todo dando unas vueltas.
- Añadir las semillas de sésamo y servir.
- Aderezar con el aliño de almendras, le dará un toque muy especial.
4 INGREDIENTS, BASICS, EASY, LEGUMS, LOW CARB, SPROUTS, VEGAN