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.
Servings 6
Calories 311kcal
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 5 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