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Heart-Healthy 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's perfectly balanced for a heart-healthy lifestyle, proving that wholesome food can be incredibly satisfying.
Course Main Course
Cuisine Italian, Mediterranean
Prep Time 20 minutes
Cook Time 1 hour
Total Time 1 hour 20 minutes
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

  • cup 15 g fresh cilantro, chopped
  • 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