Stir-fried Sprouted Lentils with Vegetables
Stir-fried Sprouted Lentils with Vegetables is a quick, savory dish made by stir-frying sprouted lentils with a mix of fresh vegetables like bell peppers, onions, and carrots. It's a popular home-style dish in many cuisines, particularly in South Asian and Middle Eastern cooking, known for its simplicity and nutritional punch.
🍽️ Nutrition at a glance
This dish is a high-protein, high-fiber, and low-fat meal, making it very satisfying. A typical serving provides a good source of plant-based protein, complex carbohydrates, and essential vitamins like folate and vitamin C, with a calorie count roughly between 150-200 kcal.
Nutrition breakdown
| Calories | 185 kcal |
| Protein | 12 g |
| Carbs | 28 g |
| Fat | 3 g |
| Fiber | 10 g |
| Sugar | 4 g |
| Sodium | 350 mg |
| Folate | 120 mcg |
| Iron | 4.5 mg |
| Potassium | 450 mg |
| Vitamin C | 25 mg |
| Magnesium | 60 mg |
| Zinc | 2 mg |
| Vitamin B6 | 0.3 mg |
| Manganese | 1.2 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Sprouting lentils significantly increases their bioavailability of nutrients like iron and zinc while reducing anti-nutrients, making them easier to digest. This dish is a classic example of how simple cooking techniques can transform humble ingredients into a nutrient-dense meal.
