Lentil and Cabbage Stir-Fry – This stir-fry is incredibly easy to whip up, loaded with flavour and kind to your wallet!
Lentil and Cabbage Stir-Fry – A wallet friendly meal
If you like to eat well but also save money, this lentil and cabbage stir-fry is for you! It’s cheap, incredibly tasty, perfect for meal prep and as an added bonus it’s ready in less than 30 minutes!
Both lentils and cabbage are really affordable and nutrient dense! Lentils are loaded with dietary fibre that brings plenty of health benefits, rich in B-vitamins, good source of protein and they’re environmentally friendly! Cabbage is rich in vitamin C, folate and also contains the health promoting glucosinolates, which are found in varying degrees in most cruciferous vegetables!
Tip! To enhance the flavours of dry spices, fry them in oil before adding the rest of the ingredients. This helps to intensify the flavours and make them more aromatic!
Lentil and Cabbage Stir-Fry – Nutrition Breakdown
- Dietary Fibre – This meal is packed with dietary fibre, which can help to balance your blood sugar levels, keep you regular, promote a healthy and varied microbiota and keep you fuller for longer. Fibre can also help to lower cholesterol levels and keep your blood sugar levels balanced.
- Selenium – Important for thyroid health. Plays a role in the defence against free radical damage. Also important for immune function.
- Iron – Needed for the transportation of oxygen in the body, energy production and for healthy hair. The iron found in lentils are of the non-heme type, which has a lower bioavailability (meaning that the body doesn’t absorb it as well). This meal contains vitamin C, which improves the bioavailability of non-heme iron!
- Zinc – Important for wound healing, supports the immune system and keeps your skin, hair and nails in good shape.
This meal is vegan and gluten free! It’s perfect to make a big batch of and bring to work for lunch!
Looking for other lentil recipes?
- Lentil Bolognese – You won’t miss the meat in this hearty mushroom lentil bolognese!
- Lentil Salad with Mango Dressing – A plant based and veggie packed salad loaded with fresh flavours!
- Moroccan Style Lentil and Quinoa Salad – A salad big on spice, aroma and taste!
- Butternut Squash Steaks with Herbed Lentils – Make “steaks” with butternut squash! This meal is as beautiful for the eyes as it is for your taste buds!
If you make this lentil and cabbage stir-fry, please comment and rate it! Also, don’t forget to take a picture and @nutritionistmeetschef on Instagram!
A quick, easy, wallet friendly and delicious lentil and cabbage stir-fry! Perfect for meal prep! Tahini sauce is optional (but highly recommended) and a recipe for it is included. Vegan + Gluten Free. Makes 4 generous portions.
- 200 grams / 1 cup green lentils, uncooked
- 400 grams / 5 cups shredded white cabbage (about 1/4 of a small head of white cabbage)
- 1 onion, sliced
- 1 garlic clove, finely chopped
- 1 tbsp olive oil
- 2 tsp cumin
- 2 tsp ground coriander
- 1 tsp cardamom
- 1 tsp turmeric
- 0.5 tsp cinnamon
- 60 ml / 1/4 cup tahini
- 60 ml / 1/4 cup water (more or less)
- 1 garlic clove, minced
- splash of apple cider vinegar / lemon juice
- salt to taste
- 2 tsp maple syrup /agave /honey (if not vegan)
- pomegranate arils / raisins
- flat leaf parsley
- fresh lemon juice (optional)
Cook the lentils according to packet instructions
Whilst the lentils are cooking, heat a pan with the oil on medium heat. Add the spices and fry for a couple of minutes. Add the onion, cook for 2 minutes and then add the cabbage and garlic and cook for around 5-6 minutes, or until the cabbage has softened.
Make the tahini sauce by combining the tahini, sweetener, vinegar, garlic and salt. Add the water and whisk until combined. Add more water if you want a more loose consistency.
Once the lentils are cooked, drain and add to the cabbage and fry for a minute. Add salt and pepper to taste.
Serve the lentil and cabbage stir fry with basmati rice, tahini sauce, pomegranate / raisins and chopped fresh leaf parsley and a little bit of fresh lemon juice.
- If you don't like tahini sauce you can make a garlic and yogurt sauce. Simply mix around 200 ml / 3/4 cup of yogurt with 1 minced garlic clove, a squeeze of lemon and salt and pepper to taste.
- Cooking time will be shorter if the lentils are already cooked.
- If you can't get hold of pomegranate you can add raisins.
- Calories are an estimate of 1 serving (of a total of 4) with tahini sauce but without toppings and rice.