There’s a moment every year when the air gets that perfect crispness, the leaves start to turn golden, and all I crave is a big, warm bowl of something comforting. For years, I thought managing my blood pressure meant giving up those rich, soul-warming stews I loved. It felt like I was stuck with bland, boring food forever. But I was determined to find a better way, which led me to create this Heart-Healthy Golden Lentil & Butternut Squash Stew. This is the DASH diet lentil stew recipe that proves you can have it all: incredible flavor, cozy comfort, and a meal that’s genuinely good for your heart.
Unlock a World of Flavor Without All the Salt
So many people ask me, “But how do you make low sodium stew that doesn’t taste like… well, nothing?” It’s the biggest problem we face on a heart-healthy journey! The secret isn’t about what you remove; it’s about what you add. We build layers of flavor right from the start.
First, we “bloom” the spices—smoked paprika, turmeric, and cinnamon—in a little olive oil. This simple step takes less than a minute and awakens their essential oils, making them incredibly fragrant and potent. Then, we caramelize the tomato paste, which deepens the flavor and adds a rich, savory umami base that mimics the satisfaction you get from salt. It’s these little techniques that make all the difference.
Get Ready for Your New Favorite Vegetarian Meal
One of the best things about the DASH diet is that it encourages eating more plant-based meals. And if you’ve ever wondered, “Are lentils good for the DASH diet?” the answer is a resounding YES! Lentils are a powerhouse of nutrition. They’re packed with fiber, plant-based protein, and essential minerals like potassium and magnesium, which are crucial for managing blood pressure.
This stew is a fantastic DASH diet vegetarian recipe that’s so hearty and satisfying, you’ll never miss the meat. The combination of earthy lentils, sweet butternut squash, and creamy chickpeas creates a wonderful texture and a complete, nourishing meal in one bowl. It’s proof that eating for your health can be absolutely delicious and incredibly fulfilling.
Here’s how to make this wonderfully comforting and heart-healthy stew in your own kitchen.
Heart-Healthy Golden Lentil & Butternut Squash Stew
Ingredients
For the Stew
- 2 tbsp 30 ml olive oil
- 1 large yellow onion approx. 10.5 oz / 300 g, diced
- 2 large carrots approx. 5.3 oz / 150 g, cut into ½-inch (1.25 cm) rounds
- 2 cloves garlic minced
- 1 ½ tbsp fresh ginger finely grated
- 1 ½ tbsp 25 g tomato paste, no salt added
- 1 ½ lbs 680 g butternut squash, peeled and cut into 1-inch (2.5 cm) cubes
- 3 cups 720 ml no-salt-added vegetable broth
- ¾ cup 150 g brown or green lentils, rinsed
- 1 15-ounce / 425 g can no-salt-added garbanzo beans (chickpeas), drained and rinsed
- 3 tbsp 45 ml fresh lemon juice
- 1 ½ tsp smoked paprika
- ¾ tsp ground turmeric
- ½ tsp ground black pepper
- ¼ tsp ground cinnamon
- ¼ tsp kosher salt
- 1 bay leaf
For Garnish
- ⅓ cup 15 g fresh cilantro, chopped
- ⅓ cup 48 g roasted unsalted peanuts, coarsely chopped
Instructions
- Bloom Spices: In a large Dutch oven or heavy-bottomed pot, warm the olive oil over medium heat. Add the smoked paprika, turmeric, black pepper, and cinnamon. Stir constantly for 45 seconds until the spices are fragrant.
- Build the Base: Add the diced onion and carrots to the pot. Sauté for 6-8 minutes, stirring occasionally, until the onions are soft and translucent. Stir in the minced garlic and grated ginger and cook for one more minute until aromatic.
- Deepen Flavor: Add the tomato paste to the center of the pot. Cook for 2 minutes, stirring it into the vegetables to caramelize and deepen its flavor. Add the cubed butternut squash and toss to coat everything in the spice mixture.
- Simmer: Pour in the no-salt-added vegetable broth, using a spoon to scrape any browned bits from the bottom of the pot. Stir in the rinsed lentils, kosher salt, and the bay leaf. Increase heat and bring to a gentle boil.
- Cook: Once boiling, reduce the heat to medium-low, cover the pot, and let it simmer for 45-55 minutes. Stir every 15 minutes to prevent sticking. The stew is ready when the lentils are tender and the squash can be easily pierced with a fork.
- Finish: Remove the pot from the heat and discard the bay leaf. Stir in the drained garbanzo beans and the fresh lemon juice. Let the stew rest for 5 minutes to allow the flavors to meld together.
- Serve: Ladle the stew into bowls and top generously with fresh cilantro and chopped peanuts.
Notes
Nutrition Information
Serving Size: Approx. 1 ¾ cups (425 g)- Calories: 311 kcal
- Sodium: 104 mg
- Saturated Fat: 1.2 g
- Added Sugars: 0 g
- Total Fat: 8.7 g
- Total Carbohydrate: 44 g
- Dietary Fiber: 12 g
- Total Sugars: 10 g
- Protein: 13 g
- Potassium: 940 mg
- Calcium: 125 mg
- Iron: 5 mg
Final Thoughts
See? A cozy bowl of stew that’s brimming with flavor is completely possible, even when you’re watching your sodium. This dish solves the problem of boring diet food by focusing on smart techniques and vibrant, wholesome ingredients.
I truly hope you love this DASH diet lentil stew recipe as much as I do. It’s become a fall staple in my house, and I can’t wait for it to become one in yours, too.
What’s your favorite way to build flavor in low-sodium cooking? Let me know your own tips in the comments below!
