BUTTERNUT SQUASH AND RED LENTIL STEW
Butternut Squash and Red Lentil Stew is a creamy and spiced dish that combines seasonal comfort with plant-powered nourishment. The sweetness of soft butternut squash melds beautifully with hearty red lentils, while a touch of curry powder and garlic infuse the broth with depth and gentle warmth. Simmered in rich vegetable stock, this one-pot stew is perfect for autumn and winter evenings when you need something soothing yet substantial. It’s high in fibre, naturally gluten-free and brimming with vitamins A and C, making it both delicious and nutrient-dense. Ideal for lunch, dinner or meal prep, this stew thickens as it rests, enhancing flavour with time. Whether enjoyed as it is or paired with a grain like quinoa or brown rice, it’s a flavourful and balanced vegan meal that satisfies every appetite and supports gut-friendly eating.
RECIPE CATEGORY
Dinner
SERVING SIZE
1
CUISINE
Indian
PREPARATION/TECHNIQUES
One-Pot Wonders
OCCASION/HOLIDAY
Fall
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan
DISH TYPE
Soup / Stew
INGREDIENTS
There are the following ingredients for Butternut Squash And Red Lentil Stew:
- ½ cup red lentils
- ½ cup cubed butternut squash
- 1 cup vegetable broth
- 1 clove garlic, minced
- ¼ tsp curry powder
- Salt and black pepper to taste (optional)
FULL NUTRITIONAL INFORMATION
- Calories: 380.7 kcal
- Fat: 1.3 g
- Saturated Fat: 0.2 g
- Carbohydrate: 71.4 g
- Sugar: 3.7 g
- Fiber: 12.4 g
- Sodium: 924.8 mg
- Protein: 24.8 g
- Calcium: 89.9 mg
- Iron: 7.1 mg
- Potassium: 941.3 mg
PREPARATION
These steps are followed for the preparation of Butternut Squash And Red Lentil Stew:
- Sauté The Garlic: In a medium saucepan, sauté the minced garlic in a splash of water or broth over medium heat for 1 to 2 minutes until fragrant.
- Add Squash And Spices: Stir in the cubed butternut squash and curry powder. Cook for 2 to 3 minutes to coat the squash in the spice.
- Incorporate Lentils And Broth: Add the red lentils and vegetable broth. Stir to combine all ingredients.
- Simmer The Stew: Bring to a boil, then reduce heat and let simmer for 20 to 22 minutes until the squash is tender and lentils have broken down.
- Season And Serve: Add salt and black pepper to taste. Serve warm with a drizzle of lemon juice or chopped coriander, if desired.
PREP TIME
5 minutes
COOKING TIME
22 minutes
TIPS
Here are some helpful tips for Butternut Squash And Red Lentil Stew:
- Uniform Cubes: Cut squash into small, even cubes so they cook quickly and evenly.
- Creamy Finish: For extra creaminess, blend part of the stew using an immersion blender before serving.
- Use Fresh Curry Powder: Fresh or homemade curry powder gives a richer and more aromatic flavour.
- Thicken Naturally: Let the stew rest for 5 minutes after cooking because it thickens naturally without any starches.
- Watch The Lentils: Red lentils cook quickly and break down fast and keep an eye on consistency near the end.
VARIATIONS
- Add Greens: Stir in spinach or kale during the final few minutes of simmering.
- Coconut Creaminess: Add a splash of coconut milk at the end for a creamier, tropical version.
- Spice Boost: Include a pinch of chilli flakes or fresh ginger for a warming kick.
- Protein Upgrade: Top with toasted chickpeas or hemp seeds for added texture and protein.
- Root Veg Swaps: Substitute sweet potato or carrot if butternut squash is unavailable.
PREPPING AND STORAGE
- Refrigeration: Store cooled stew in an airtight container for up to 4 days in the refrigerator.
- Freezing: Freeze in individual portions for up to 2 months. Leave space in containers for expansion.
- Reheating: Reheat on the hob with a splash of broth or water. Microwave in short intervals, stirring between each.
- Meal Prep Tip: This stew tastes even better the next day, perfect for batch cooking and packed lunches.