Sprouted Lentils Stir Fry with Mushrooms

Written by missblasco on 27 de October de 2019. Posted in EASY, RECIPE.

Si ya tienes tus lentejas germinadas en casa, aprende a incluirlas en tu dieta, en esta entrada te cuento cómo hacer un salteado. Solo 3 ingredientes.

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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. Let’s get cooking!

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:

1. 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.
2. 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.
3. 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.
4. 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.

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. Let’s stir-fry!

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

1. 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.
2. 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.
3. Add Lentils:
   • Then, stir in sprouted lentils, soy sauce (or alternative dressing), salt, and pepper. Stir-fry for 2–3 minutes to combine flavors.
4. 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.
5. Serve:
   • Finally, garnish with parsley or sesame seeds. Serve with Gluten-Free Cauliflower Tortillas (#) or quinoa for a complete meal.
6. 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!

SALTEADO DE LENTEJAS GERMINADAS

Si ya tienes tus lentejas germinadas en casa, aprende a incluirlas en tu dieta, en esta entrada te cuento cómo hacer un salteado. Solo 3 ingredientes.

5 from 1 vote

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Prep Time 10 minutes mins

Cook Time 15 minutes mins

Total Time 25 minutes mins

Course Principal, salteado

Cuisine CASERA

Servings 2 raciones

Calories 242.87 kcal

Ingredients

  

1x2x3x

• 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.

Nutrition Facts

SALTEADO DE LENTEJAS GERMINADAS

Amount Per Serving

Calories 242.87 Calories from Fat 7

% Daily Value*

Fat 0.74g1%

Saturated Fat 0.14g1%

Sodium 11.06mg0%

Potassium 537mg15%

Carbohydrates 17.39g6%

Fiber 3.55g15%

Sugar 8.34g9%

Protein 4.83g10%

Vitamin C 13.2mg16%

Calcium 34.5mg3%

Iron 0.82mg5%

* Los porcentajes de Valores Diarios están basados en una dieta de 2000 calorías.

Keyword germinados, legumbres, lentejas, verduras

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4 INGREDIENTS, BASICS, EASY, LEGUMS, LOW CARB, SPROUTS, VEGAN