Sprouted Lentil Stir-fry with Tofu
Sprouted Lentil Stir-fry with Tofu is a vibrant, protein-packed dish that combines tender lentil sprouts with cubes of tofu, typically stir-fried with garlic, ginger, and vegetables like bell peppers or spinach. It's a popular home-style meal in many Asian cuisines, particularly in India and Southeast Asia, where sprouting and stir-frying are common cooking techniques.
🍽️ Nutrition at a glance
This dish is an excellent source of plant-based protein and dietary fiber, with a moderate amount of healthy fats from the tofu and cooking oil. A typical serving provides a balanced mix of nutrients, including iron, folate, and manganese, and generally falls in the range of 300-400 calories per serving.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 22 g |
| Carbs | 30 g |
| Fat | 15 g |
| Fiber | 12 g |
| Sugar | 4 g |
| Sodium | 480 mg |
| Iron | 6.5 mg |
| Folate | 220 mcg |
| Manganese | 1.8 mg |
| Potassium | 450 mg |
| Magnesium | 70 mg |
| Phosphorus | 280 mg |
| Zinc | 3.2 mg |
| Vitamin B6 | 0.4 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Lentil sprouting significantly boosts the bioavailability of nutrients like iron and zinc while reducing anti-nutrients, making this dish a nutritionally efficient choice. Culturally, it reflects a resourceful approach to cooking, transforming simple legumes into a more digestible and nutrient-dense ingredient.
