BUTTERNUT SQUASH AND RED LENTIL STEW WITH CURRY

BUTTERNUT SQUASH AND RED LENTIL STEW WITH CURRY

Butternut Squash And Red Lentil Stew With Curry is a hearty and warming dish that delivers a comforting texture and gentle spice in every spoonful. This one-pot vegan recipe combines sweet and 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 winter 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 Butternut Squash And Red Lentil Stew With Curry 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

Curry

INGREDIENTS

• 75 grams | 2.65 ounces | ½ cup diced butternut squash
• 100 grams | 3.53 ounces | ½ cup cooked red lentils
• 25 grams | 0.88 ounces | ½ celery stalk, chopped
• 5 grams | 0.02 ounces | ¼ teaspoon curry powder
• 3 grams | 0.11 ounces | 1 clove garlic, minced
• 240 millilitres | 8.11 fluid ounces | 1 cup vegetable broth
• 5 millilitres | 0.17 fluid ounces | 1 teaspoon olive oil
• 36 grams | 0.01 ounces | 1 pinch salt
• 0.1 gram | 0.00 ounces | 1 pinch black pepper

FULL NUTRITIONAL INFORMATION

• Calories: 221 kilocalories
• Total Fat: 1.2 grams
• Saturated Fat: 0.2 grams
• Carbohydrates: 39.8 grams
• Fibre: 8.9 grams
• Sugar: 6.2 grams
• Protein: 11.4 grams
• Sodium: 324 milligrams
• Calcium: 86 milligrams
• Iron: 3.6 milligrams
• Potassium: 725 milligrams

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 the 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.

PREPARATION TIME

10 minutes

COOKING TIME

18 minutes

TIPS

Here are some helpful tips for the preparation of Butternut Squash And Red Lentil Stew With Curry:

• 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 refrigerator 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 Vegetables: 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 refrigerator for up to 4 days. Flavour deepens after resting overnight.
• Freezing: Freeze in portioned containers for up to 2 months. Defrost in the refrigerator 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.