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Healthy Eating

Comforting squash dahl stew

Prep Time: 15 minutes  | Cook Time: 45 minutes  | Total Time: 60 minutes |*Servings: 8

This one-pot squash dahl stew has a depth of flavours and is rich in comforting spices. Red lentils are budget-friendly and a good source of vitamins, minerals and fibre. Unlike other legumes and beans, dried red lentils do not require soaking and as a result take less time to prepare and cook. The combination of dried and fresh spices, including cumin, ginger, garlic, turmeric, onions and garam masala, provide warmth, flavour and aid in lowering inflammation. Squash, such as butternut and pumpkin are a rich source of carotenoids. These colorful carotenoids that exist in brightly coloured vegetables such as carrots, sweet potatoes, squash and red peppers, may help reduce your risk of developing inflammatory conditions, such as rheumatoid arthritis.

Nutritional information (per serving*): Calories: 265; Total Fat (8 g); Saturated Fat (3 g); Monounsaturated Fat (3 g); Carbohydrates (40 g); Protein (13 g); Fiber (8 g); Sodium (739 mg); Omega-3 Fatty Acids 0.2g).

Ingredients


  • 2 tbsp olive oil
  • 2 small white onions, chopped
  • 1 tsp jarred minced garlic
  • 2 tbsp finely chopped ginger or ½ teaspoon ground ginger
  • 2 tsp cumin
  • 2 tsp garam masala
  • 2 tsp turmeric
  • 1 tsp red pepper chili flakes
  • 3 tbsp water
  • 1 can (400 ml) light coconut milk
  • 1 ½ cups dried red lentils, rinsed
  • 1 can (540 ml) diced tomatoes
  • 2 cups low sodium vegetable stock
  • 1 cup mashed or pureed pumpkin or butternut squash
  • 3 cups spinach, roughly chopped
  • 1 tbsp lemon juice
  • Salt to taste (optional)

Instructions  


Step 1
In a large pot or Dutch oven, add oil and minced onions and sauté at low heat for 5 minutes or until onions become translucent.

Step 2
Add minced garlic, ginger, spices (cumin, garam masala, turmeric, red pepper chili flakes) and water, and continue to sauté until aromatic.

Step 3
Add coconut milk, lentils, tomatoes and vegetable stock and mix well.

Step 4
Simmer for 20-30 minutes at low to medium heat, stirring every few minutes to prevent sticking or burning.

Step 5
When lentils are soft and cooked through, add squash and mix well.

Step 6
Add spinach and lemon juice and stir evenly (add more vegetable stock or water if you prefer a thinner stew.)

Step 7
Add salt to desired taste. Enjoy!

Extra tips:

  • Serve with naan, rice, quinoa or mango chutney on the side.
  • Garnish with crumbled tofu, a dollop of plain Greek or Skyr yogurt, or fresh cilantro for additional flavour and colour.
  • Use other favourite vegetables, like peas, chopped red pepper, kale and cauliflower, for added variety and nutrients.

Add oil and minced onions and sautéAdd minced garlic, ginger, spices and water, and continue to sautéAdd coconut milk, lentils, tomatoes and vegetable stock and mix well.When lentils are soft and cooked through, add squash and mix well.Add spinach and lemon juice and stir evenly