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dinner
Lentil and Vegetable Stir-fry
PregnancyAsian-InspiredMediumServes 250 min
Brown lentils stir-fried with broccoli, bell peppers, and carrots in a light soy-ginger sauce over brown rice.
As energy returns and blood volume climbs steeply, iron needs ramp up to support both you and your baby's fast-growing tissues. Lentils are an excellent source of plant-based iron and folate, which work together to protect against maternal anemia and support early neurological development. Pairing these legumes with vitamin C-rich bell peppers and broccoli naturally boosts your body's ability to absorb that crucial iron.
View Nutrition Facts
One serving≈630 kcal · 27 g protein
Calories630 kcal
Protein27 g
Carbs98 g · 12.3g sugar
Fat17 g · 2.1g sat
Fiber27 g
Sodium1,099 mg
Folate474 mcg DFE
Iron6.9 mg
Calcium199 mg
Choline133 mg
Zinc4.2 mg
from its ingredients
Ingredients
½ cup dry brown rice
½ cup dry brown lentils
1 head broccoli, cut into florets
1 red bell pepper, thinly sliced
2 carrots, peeled and thinly sliced
2 cloves garlic, minced
1 tbsp fresh ginger, minced
1 tbsp cooking oil
2 tbsp soy sauce
1 tbsp sesame oil
¼ cup vegetable broth
Method
- 1Cook the brown rice and brown lentils in separate pots according to their package instructions until tender. Drain the lentils and set both aside.
- 2In a small bowl, whisk together the minced garlic, ginger, soy sauce, sesame oil, and vegetable broth.
- 3Heat the cooking oil in a large skillet or wok over medium-high heat. Add the broccoli florets and sliced carrots, stir-frying for 4-5 minutes until they begin to soften.
- 4Add the sliced red bell pepper and cook for another 2-3 minutes.
- 5Stir in the cooked lentils and pour the sauce over the vegetables. Toss well and cook for 1-2 minutes until the sauce coats the ingredients and everything is heated through.
- 6Serve the stir-fry hot over the cooked brown rice.
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