Gluten Free Garlic-Ginger Lentil Stir-Fry
This stir-fry is the kind of weeknight dinner that looks impressive but comes together in about 30 minutes — tender lentils tossed with crisp broccoli, snap peas, and red bell pepper in a glossy, savory sauce built from tamari, sesame oil, fresh ginger, and garlic. The key swap that makes this work without wheat is tamari in place of regular soy sauce, which delivers all that deep, umami-rich flavor you want in a stir-fry without any gluten hiding in the bottle. Cornstarch thickens the sauce beautifully, so it clings to every lentil and vegetable in the pan rather than pooling at the bottom of the bowl. Cooking the lentils just until tender — not mushy — means they hold their shape when you toss everything together over high heat, giving you real texture in every bite. The aromatics go in first so the garlic and ginger bloom in the hot oil, setting the flavor foundation before the vegetables even hit the pan. It serves four, making it a solid meal-prep option or an easy family dinner that doesn't feel like a compromise. Finish with scallion greens and a scatter of sesame seeds and you've got a bowl that's genuinely craveable.
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Learn more →Ingredients
4 servings
For the lentils
- 1 cup green or brown lentils, rinsed
- 2 ½ cups water
- ½ tsp salt
For the sauce
- 3 tbsp tamari
- 1 tbsp rice vinegar
- 1 tbsp sesame oil
- 1 tsp cornstarch
- 1 tsp honey or maple syrup
- ¼ tsp red pepper flakes
For the stir-fry
- 2 tbsp neutral oil (such as avocado or canola oil)
- 4 cloves garlic, minced
- 1 tbsp fresh ginger, grated
- 1 medium red bell pepper, thinly sliced
- 2 cups broccoli florets, cut into small pieces
- 1 cup snap peas, trimmed
- 3 scallions, thinly sliced (white and green parts separated)
For serving
- 1 tbsp sesame seeds (optional)
Instructions
- 1
Combine the rinsed lentils, water, and salt in a large saucepan over medium-high heat. Bring to a boil, then reduce heat to medium-low and simmer, uncovered, for 18–20 minutes, until the lentils are just tender but still hold their shape. Drain through a colander and set aside.
- 2
While the lentils cook, whisk together the tamari, rice vinegar, sesame oil, cornstarch, honey, and red pepper flakes in a small bowl until the cornstarch is fully dissolved. Set the sauce aside.
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