BUTTERNUT SQUASH AND LENTIL STEW
Butternut Squash and Lentil Stew is a hearty, warming dish that delivers a comforting texture and gentle spice in every spoonful. This one-pot vegan recipe combines sweet, tender butternut squash with protein-rich red lentils, aromatic garlic and earthy curry powder, all simmered in a nourishing vegetable broth. The addition of chopped celery brings balance and mild crunch, enhancing the stew’s overall body and mouthfeel. It’s a satisfying meal for cooler days, packed with fibre, iron and complex carbohydrates to keep you energised and full. This stew is not only simple to prepare but also incredibly adaptable, perfect as a make-ahead lunch or a wholesome dinner. Whether enjoyed on its own or ladled over grains like quinoa or rice, this dish provides rich and layered flavour with minimal ingredients and fuss.
RECIPE CATEGORY
Dinner
SERVING SIZE
1
CUISINE
South Asian
PREPARATION/TECHNIQUES
Stew
OCCASION/HOLIDAY
Fall
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, High Fibre, Low Fat, Low Sodium, Quick & Easy, Healthy, Wheat / Gluten-Free
DISH TYPE
Soup / Stew
INGREDIENTS
- ½ cup diced butternut squash
- ½ cup cooked red lentils
- ½ celery stalk, chopped
- ¼ tsp curry powder
- 1 clove garlic, minced
- 1 cup vegetable broth
- Salt and pepper to taste
- 1 tsp olive oil (optional)
FULL NUTRITIONAL INFORMATION
- Calories: 423.5 kcal
- Fat: 5.8 g
- Saturated Fat: 0.8 g
- Carbohydrate: 72.1 g
- Sugar: 3.9 g
- Sodium: 982 mg
- Fiber: 12.7 g
- Protein: 24.9 g
- Calcium: 98.3 mg
- Iron: 7.1 mg
- Potassium: 994.4 mg
PREPARATION
- Sauté Garlic And Celery: In a medium saucepan, heat olive oil over medium heat. Add the minced garlic and chopped celery, cooking for 3 minutes until softened and aromatic.
- Add Butternut Squash: Stir in the diced butternut squash and sauté for another 2 minutes to lightly caramelise the edges.
- Add Seasonings: Sprinkle in the curry powder and stir for 30 seconds to release its aroma.
- Pour In Broth: Add the vegetable broth and bring the mixture to a gentle boil.
- Simmer The Stew: Reduce heat and simmer uncovered for 12 to 15 minutes or until the squash is tender.
- Stir In Lentils: Add the cooked red lentils, stir well and simmer for another 3 to 4 minutes to combine flavours.
- Season And Serve: Add salt and pepper to taste. Serve hot as it is or spoon over a grain base for a heartier meal.
PREP TIME
10 minutes
COOKING TIME
18 minutes
TIPS
- Squash Size Matters: Dice butternut squash into uniform cubes for even cooking and texture.
- Lentil Shortcut: Use pre-cooked lentils or cook them in advance and store them in the fridge for convenience.
- Spice Enhancement: Toast curry powder briefly in oil to deepen the flavour.
- Oil-Free Cooking: Replace olive oil with a splash of broth to sauté if cooking without added fat.
VARIATIONS
- Add Leafy Greens: Stir in chopped spinach or kale during the last 2 minutes for added nutrients.
- Creamy Twist: Blend part of the stew or stir in coconut milk for a smoother and creamier consistency.
- More Veggies: Include diced carrot, courgette or bell pepper to increase variety and texture.
- Grain Boost: Serve over cooked quinoa, bulgur or brown rice for a fibre-rich and balanced meal.
- Spicy Version: Add a pinch of chilli flakes or fresh ginger for an extra kick.
PREPPING AND STORAGE
- Refrigeration: Store in an airtight container in the fridge for up to 4 days. Flavour deepens after resting overnight.
- Freezing: Freeze in portioned containers for up to 2 months. Defrost in the fridge overnight for the best texture.
- Reheating: Reheat gently on the stovetop or in the microwave. Add a splash of broth or water if it thickens too much during storage.