3-Ingredient Teriyaki Brussels Sprouts & Lentil Stir Fry

Inspired by a Trader Joe’s shortcut recipe but using ingredients anyone can find, this protein-rich, plant-based meal is a dream on a busy night. Enjoy it as is or use the recipe as a framework and customize to taste.

You may have read one of my recent mentions about my older son. He’s living without a college meal plan for the first time and navigating how and what to cook while being very mindful of the cost.

Like so many of us, his days are rather long. He’s up and out before dawn and, most nights, isn’t finished with his internship until 8:00 or so. By the time he gets home, he wants to eat ASAP.

At the same time, I started receiving frequent links in my email to all sorts of Trader Joe’s ingredients, new products and shortcuts. The funny thing is that I don’t live near a Trader Joe’s and never have!

Thanks to their reasonable prices and healthy, ready-to-eat offerings, Trader Joe’s has, however, earned itself legions of fans. Given my son’s need to fend for himself for the first time ever, I’ve been paying attention to this sudden onslaught of emails. Of course, the quick meal ideas call for Trader Joe’s-specific products, but I figured that one doesn’t necessarily have to use their products to reap the benefits.

Such is the case with the following recipe idea.⇩⇩ It was billed as everything you’d hope a dinner would be － healthy, delicious, affordable and quick.

Image credit: Joe Lingeman/Kitchn

Note that one of these packages of precooked lentils is not quite enough for the full recipe. The Trader Joes’ option provides more than needed. You may certainly cook your own up to a day or two in advance. Canned lentils, however, aren’t a good choice for this recipe as they tend to be softer and clumpier.

Helpful hint: When purchasing pre-shredded Brussels sprouts, note the bag size, as I’ve seen packages ranging from 10 to 16 ounces. (You may certainly purchase more than you need; just look so you don’t dump too much in the pan. 😉 And double-check to make sure the sprouts are very fresh.) Alternatively, you may certainly shred the sprouts yourself.

Teriyaki Brussels Sprouts & Lentil Stir Fry

Yield: 2 generous main dish serving (or 3-4 servings if eating with a side dish)

With just three main ingredients, this protein-rich, plant-based meal is a dream on a busy night. Enjoy it as is or use the recipe as a framework and customize to taste. Sometimes, I first sauté a thinly sliced red bell pepper, and my family loves a sprinkle of chopped nuts and avocado before serving.

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Ingredients

• 1 tablespoon olive oil
• 1 (10-ounce) package shaved Brussels sprouts (I want to try with broccoli slaw next)
• 2 cups cooked lentils (see notes for options)
• 3 tablespoons teriyaki sauce (homemade or your favorite store-bought)
• Optional toppings: peanuts, cashews, almonds or nuts/seeds of choice; cooked and crumbled bacon or prosciutto; chopped cilantro; sliced scallions; chopped avocado; a drizzle of sriracha

Instructions

1. Heat 1 tablespoon of olive oil in a large (10-12” diameter) skillet over medium-high heat. Add the shaved Brussels sprouts and cook until lightly browned but not limp, about 4 minutes. (At first, I spread the sprouts out in an even layer and let them sear, undisturbed. Once I notice some color developing, I stir frequently until cooked to my liking.)
2. Stir in the cooked lentils and cook just long enough to heat through, 1 minute or so. Remove from heat and toss with 3 tablespoons of the teriyaki sauce. (If you like a saucier dish, you could add an additional tablespoon, but I find 3T is enough to lightly but evenly coat and impart good flavor.) Enjoy as is or with optional topping(s).

Notes & Tips

Lentil shortcut options: For a shortcut, you may use refrigerated, pre-steamed lentils, which are often sold in the refrigerated/produce section of the grocery store. Avoid canned lentils as they are not as firm or “loose” as when freshly cooked.

To cook lentils yourself: If cooking yourself, you’ll need ⅔ cups dry to yield 2 cups cooked lentils. Brown, green or black lentils all work well. Rinse the lentils and bring 3 cups of water to a boil in a medium pot. Add the lentils and 1 teaspoon of optional salt. (The idea that salt impedes the cooking process of legumes has been debunked, so don’t worry – and though salted water will enhance the flavor of the lentils, it is strictly optional.) Stir, reduce heat to low to medium-low, and allow the lentils to simmer, uncovered, for 20-30 minutes or until cooked but still a little firm. Check a few minutes early and taste for doneness. You want them to be just tender but not mushy, and cooking time will vary based on precise level of heat and age of the lentils. Drain thoroughly. Prep-ahead tip: cooked and cooled lentils may be covered and refrigerated for up to 5 days.

How to mix it up: Instead of teriyaki sauce, you could try an Asian alternative like sesame ginger dressing – or you could totally branch out and use something like a honey mustard dressing, in which case a garnish of dried cranberries, toasted pecans or walnuts and crumbled blue or feta cheese would likely be nice. Feel free to experiment!

Leftovers can be refrigerated in an airtight container up to 4 days.

Measuring lentils:
1 cup dry lentils = 7.1 ounces (this is slightly under the fill line or a scant cup – I shake off after measuring instead of leveling with a straight edge of a knife. This is actually more helpful when cooking rice, so that you don’t end up with too much rice and not enough water.)

1 cup cooked lentils = 5.6 ounces/158 grams

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Nutritional profile based on 2 generous servings. Per serving: Calories 370, Total Fat 7.5 gm, Saturated Fat 1 gm, Cholesterol 0 mg, Sodium 950 mg, Total Carbohydrates 56 gm, Dietary Fiber 21 gm, Protein 24 gm

Nutrition Tips: a ½ cup serving of Brussels sprouts provides more vitamin C than an orange, as well as fiber, vitamin K, vitamin A, vitamin B-6, folate, potassium, and manganese. Brussels sprouts also contain the phytochemical glucosinolate, a powerful antioxidant that has been found to have anti-inflammatory, anti-cancer^_ and anti-diabetic properties. Lentils are packed with protein and fiber and are naturally low in fat and are cholesterol-free.

On a low-sodium diet? This recipe is calculated on 2 hearty, protein and fiber packed servings, although you may opt for 3 servings, which still makes a pretty generous portion but reduces the sodium to 425 mg per serving and brings the calories to 250 per serving, with 5 gm total fat, 37 gm total carbohydrates, 14 gm dietary fiber, and 16 gm protein. Cheryl further reduced the sodium content by reducing the teriyaki sauce to 1 tbsp and adding 1 tbsp reduced sodium soy sauce and 1 tbsp low sodium vegetable broth. These changes result in a sodium count of 640 mg per serving when serving 2, or 426mg when serving 3.