Nourishing Lentil Stew with Squash & Garbanzos
A hearty, plant-powered stew brimming with earthy squash and warm spices. This satisfying, vibrant one-pot meal is perfect for cozy evenings and aligns with heart-healthy eating plans.
Servings 6
Calories 358kcal
Equipment
- Large, heavy-bottomed soup pot or 6-quart Dutch oven
- Chef's knife
- Cutting board
- Measuring cups and spoons
- Silicone spatula or wooden spoon
Ingredients
Pantry
- 1 ½ tablespoons tomato paste
- ¾ cup brown or green lentils rinsed
- 1 15-ounce / 425 g can garbanzo beans (chickpeas), drained and rinsed
- 3 cups 720 ml vegetable broth
- 2 tablespoons olive oil
Produce
- 1 large yellow onion diced
- 2 large carrots cut into ½-inch rounds
- 2 cloves garlic minced
- 1 ½ tablespoons fresh ginger finely grated
- About 1 ½ pounds butternut squash 2 ¼ cups, peeled and cut into 1-inch cubes
- 3 tablespoons fresh lemon juice
Seasonings
- 1 ½ teaspoons smoked paprika
- ¾ teaspoon ground turmeric
- ¼ teaspoon kosher salt
- ½ teaspoon ground black pepper
- ¼ teaspoon ground cinnamon
- 1 bay leaf
Garnish
- ⅓ cup chopped fresh cilantro
- ⅓ cup roasted unsalted peanuts, coarsely chopped
Instructions
- Bloom the Spices: In the soup pot, warm the olive oil over medium heat. Add the smoked paprika, turmeric, black pepper, and cinnamon, stirring constantly for 45 seconds until fragrant.
- Build the Aromatic Base: Add the diced onion and carrots to the pot. Sauté for 6-8 minutes, stirring occasionally, until the onion becomes translucent. Stir in the minced garlic and grated ginger, cooking for another minute until their aroma is released.
- Caramelize and Combine: Add the tomato paste to the center of the pot, cooking it down for 2 minutes to deepen its flavor. Stir it into the vegetables, then add the cubed butternut squash and toss everything to coat well in the spice mixture.
- Deglaze and Simmer: Pour in the vegetable broth, scraping up any flavorful bits from the bottom of the pot. Add the rinsed lentils, kosher salt, and the bay leaf. Increase the heat to bring the mixture to a gentle boil.
- Slow Cook to Perfection: Once boiling, reduce the heat to medium-low, cover the pot, and let the stew simmer for 45-55 minutes. Stir every 15 minutes to prevent sticking. The stew is ready when the lentils are fully cooked and the squash is fork-tender.
- Finish and Brighten: 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 stand for 5 minutes for the flavors to meld.
- Serve and Garnish: Ladle the warm stew into bowls. Top each serving generously with fresh cilantro and chopped peanuts.
Notes
Storage: Leftover stew can be stored in an airtight container in the refrigerator for up to 4 days. The flavors often deepen and improve overnight.
Ingredient Swap: For a different texture and flavor in the garnish, try swapping the peanuts for toasted pumpkin seeds or sunflower seeds. If you don't have fresh ginger, you can substitute with 1 ½ teaspoons of ground ginger, added with the other dry spices in Step 1.
Flavor Boost: For a richer, deeper squash flavor, you can roast the cubed butternut squash at 400°F (200°C) for 20–25 minutes before adding it to the pot in Step 3.
🍽️ Nutrition Facts (Per Serving)
Serving Size: About 1 ¾ cups- Calories: 358
- Total Fat: 11 g
- Saturated Fat: 1.5 g
- Trans Fat: 0 g
- Polyunsaturated Fat: 3.5 g
- Monounsaturated Fat: 5 g
- Cholesterol: 0 mg
- Sodium: 602 mg
- Total Carbohydrate: 52 g
- Dietary Fiber: 12 g
- Total Sugars: 12 g
- Includes Added Sugars: 0 g
- Net Carbohydrates: 40 g
- Protein: 15 g
- Vitamin D: 0 mcg
- Calcium: 128 mg
- Iron: 5 mg
- Potassium: 955 mg
- Vitamin C: 30 mg