This Lentil and Veggie Stir-Fry is a flavourful, heart-healthy option for your workplace lunch hour. It’s packed with nutritious ingredients that support cardiovascular health and can be easily batch-cooked for leftovers. Here’s a delicious recipe and the health benefits of each ingredient.

Ingredients:

• 1 cup dried green or brown lentils
  Lentils are an excellent source of plant-based protein and fibre. Fibre helps reduce cholesterol levels and improve heart health by supporting healthy blood vessels.
• 1 tablespoon olive oil
  Olive oil is rich in monounsaturated fats, which can help lower bad cholesterol (LDL) and raise good cholesterol (HDL). It also contains antioxidants that benefit heart health.
• 1 medium onion, chopped
  Onions are high in antioxidants and flavonoids, which help to reduce inflammation and lower blood pressure, contributing to better cardiovascular health.
• 2 cloves garlic, minced
  Garlic has been shown to have heart-protective properties, including reducing blood pressure and improving cholesterol levels.
• 1 teaspoon ginger, minced
  Ginger contains antioxidants that help reduce oxidative stress and inflammation, thereby supporting heart health.
• 1 bell pepper, sliced
  Bell peppers are rich in vitamins A and C, as well as antioxidants that help protect the heart by reducing inflammation and oxidative stress.
• 1 cup broccoli florets
  Broccoli is high in fibre, vitamins, and antioxidants. It helps reduce inflammation and lower cholesterol levels, supporting heart health.
• 1 cup carrots, sliced
  Carrots are high in beta-carotene and fibre, which support cardiovascular health by improving blood vessel function and reducing cholesterol levels.
• 1/2 cup cilantro (coriander leaves)
  Cilantro has antimicrobial properties to help maintain a healthy immune system, plus it is mineral-rich, providing a source of calcium that helps the heart muscle work. 
• 1 tablespoon low-sodium soy sauce
  Low-sodium soy sauce adds flavour without excessive sodium, helping to keep blood pressure in check.
• 1 teaspoon ground cumin
  Cumin has antioxidant and anti-inflammatory properties that can help maintain cardiovascular health.
• 1/4 teaspoon black pepper
  Black pepper adds flavour and enhances the absorption of other nutrients, which can aid in overall health.
• 1/2 cup no-sodium vegetable broth
  Vegetable broth adds moisture and flavour without adding extra calories or sodium, making it a heart-healthy choice.
• 1 cup cooked brown rice (optional)
  Brown rice is a whole grain that provides additional fibre, which supports heart health. It can be served with the stir-fry for a complete meal.

Instructions:

1. Cook the Lentils: Rinse the lentils under cold water. In a medium saucepan, cover the lentils with 3 cups of water. Bring to a boil, then reduce to a simmer and cook for 20-25 minutes, or until tender. Drain and set aside.
2. Prepare the Veggies: While the lentils are cooking, heat the olive oil in a large frying-pan or wok over medium heat. Add the chopped onion and cook for 3-4 minutes until translucent. Add the minced garlic and ginger, and cook for another minute.
3. Stir-Fry the Vegetables: Add the sliced bell pepper, broccoli florets, and sliced carrots to the frying-pan. Stir-fry for 5-7 minutes, or until the vegetables are tender-crisp.
4. Combine Ingredients: Add the cooked lentils to the frying-pan. Stir in the low-sodium soy sauce, ground cumin, and black pepper. Pour in the vegetable broth and cook for an additional 5 minutes, allowing the flavours to meld. Add more broth for more sauce. 
5. Serve: Serve the lentil and veggie stir-fry overcooked brown rice if desired.
6. Batch Cooking and Storage: Allow any leftover stir-fry to cool completely. Store in airtight containers in the refrigerator for up to 4 days. For longer storage, freeze portions in freezer-safe containers for up to 3 months. Defrost and reheat thoroughly before serving.

Disclaimer

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