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5 from 1 review

Golden Lentil & Butternut Squash Stew

Embrace a bowl of pure comfort with this vibrant, nourishing stew. Packed with earthy lentils, sweet butternut squash, and warm spices, this one-pot meal is as delicious as it is good for you. It is made with simple, whole ingredients and shows that wholesome food can be incredibly satisfying.

  • Total Time1 hour 20 minutes
  • Yield6 servings 1x

Ingredients

Scale

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 5 g fresh cilantro (chopped)
  • ⅓ cup 48 g roasted unsalted peanuts (coarsely chopped)

Instructions

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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.
  7. Serve: Ladle the stew into bowls and top generously with fresh cilantro and chopped peanuts.

Notes

Nutrition Facts (1 3/4 cups, 425 g): Calories: 311 kcal | Total Fat: 8.7 g (Saturated Fat: 1.2 g) | Total Carbs: 44 g (Fiber: 12 g, Sugars: 10 g, Added Sugars: 0 g) | Protein: 13 g | Sodium: 104 mg | Potassium: 940 mg | Calcium: 125 mg | Iron: 5 mg

These values are approximate and may vary based on ingredients and preparation.

  • Prep Time: 20 minutes
  • Cook Time: 1 hour
  • Category: Main Course
  • Cuisine: Italian, Mediterranean

Nutrition

  • Calories: 311

Find it online: https://dailyzests.com/my-go-to-recipe-for-the-coziest-lentil-stew/