Sprouted Lentil Stir-fry
Sprouted Lentil Stir-fry is a quick, savory dish made by stir-frying sprouted lentils with aromatics like garlic, ginger, and onions, often with a splash of soy sauce or other seasonings. It's a popular, healthy side or light main in many South Asian and fusion kitchens, prized for its fresh, crunchy texture and earthy flavor.
🍽️ Nutrition at a glance
This dish is a nutritional powerhouse, being high in plant-based protein and dietary fiber while being relatively low in fat. A single serving provides a significant amount of iron, folate, and vitamin C, with a calorie count typically around 150-200 kcal.
Nutrition breakdown
| Calories | 175 kcal |
| Protein | 12 g |
| Carbs | 28 g |
| Fat | 1 g |
| Fiber | 8 g |
| Sugar | 3 g |
| Sodium | 350 mg |
| Iron | 4.5 mg |
| Folate (B9) | 180 mcg |
| Vitamin C | 15 mg |
| Potassium | 480 mg |
| Magnesium | 45 mg |
| Phosphorus | 160 mg |
| Zinc | 1.8 mg |
| Manganese | 0.9 mg |
Per 1 cup (180 g) · estimated, varies by recipe
💡 What's interesting
Sprouting lentils increases the bioavailability of their nutrients, making minerals like iron easier for your body to absorb and reducing compounds that can cause digestive discomfort. It's a classic example of a simple, ancient food preparation technique that significantly boosts a ingredient's nutritional profile.
