Recipe for Stir Fry Broccoli with Lentils and Lemon Herb Dressing

Who says stir fry is boring? This broccoli dish puts a new twist on stir fry. It skips typical Asian-inspired flavors and ingredients, like soy sauce, ginger, and teriyaki sauce. Instead, it has a Mediterranean flavor profile with a dressing made from olive oil, lemon, thyme, oregano, cumin, and your choices of herbs like parsley and cilantro. 

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To make the dish, first cook the lentils. You can use water or add flavor by boiling your lentils in low-sodium broth. It’s a good idea to make a big batch of lentils a day or two before, and use the extras in other dishes like soup or salads. 

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Next, put the salad dressing together by mixing olive oil, lemon juice and zest, and spices.  Then stir fry the broccoli in heart-healthy olive oil along with garlic and pieces of broccoli. Add the dressing and lentils, and toss everything together. It’s almost like a warm salad!

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Serve it as a meal on its own, or add cheese or salmon for additional protein. 

Stir Fry Broccoli with Lentils and Lemon Herb Dressing

Makes 6 servings

Ingredients:

• 1 cup dried green or brown lentils, rinsed and drained
• 3 cups of water or low-sodium vegetable broth
• 4 cups broccoli florets
• (Optional) 1 red bell pepper, thinly sliced
• (Optional) 1 carrot, julienned
• 1 onion, finely chopped
• 3 cloves garlic, minced
• 3 tablespoons olive oil, divided
• Zest and juice of 1 lemon
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1 teaspoon ground cumin
• Salt and pepper to taste
• Fresh parsley or cilantro for garnish

Instructions:

1. In a medium saucepan, combine the rinsed lentils with 3 cups of water. Bring to a boil, then reduce heat, cover, and simmer for about 20-25 minutes or until lentils are tender but still hold their shape. Drain any excess water. 
2. In a large skillet or wok, heat 1 tablespoon of olive oil over medium-high heat. Add the chopped onion and sauté or until translucent. Add the garlic and continue to sauté for an additional 1-2 minutes or until fragrant. Add broccoli to the skillet and stir-fry for 5-7 minutes.
3. Add the cooked lentils to the skillet, tossing everything together to combine.
4. In a small bowl, whisk together olive oil, lemon zest, lemon juice, dried thyme, dried oregano, ground cumin, red pepper flakes if desired, salt, and pepper.
5. Pour the lemon herb dressing over the lentil and vegetable mixture. Stir well to coat everything evenly. Cook for an additional 2-3 minutes until heated through.
6. Garnish with fresh parsley or cilantro.

Nutrition information per serving: calories: 180 kcal; total fat: 7 g; total carbohydrates: 24 g; sugar: 4 g; fiber: 9 g; protein: 8 g; sodium: 60 mg; cholesterol: 0 mg

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Reviewed by Natalie Stein, MS, MPH