Cozy Butternut, Sweet Potato, and Red Lentil Stew

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Ingredients Minutes Calories
Prep Cook Servings
20 min 30 min 10
Cozy Butternut, Sweet Potato, and Red Lentil Stew
Health Rating
Butternut squash, red lentils, and sweet potato are wrapped in a lightly sweet and creamy coconut and tomato broth.

Ingredients


2 tbsp Olive oil ((30 mL) extra-virgin)
1 medium White onion (diced (about 280 g))
3 clove(s) Garlic ((3 to 4); minced)
3 cup Butternut squash ((400 g) peeled; seeded, and diced*)
1 large potato Sweet potato ((450 g), peeled and diced (2 1/2 cups 340 g) *)
3 cup Vegetable stock/broth, low sodium ((750 mL))
1 can(s) (13oz) Diced tomatoes, canned (398 mL)
1 can(s) (13.5 oz) Coconut milk (398 mL light)
1/2 cup Red lentils, raw ((100 g) dried; rinsed**)
3 tbsp Tomato paste, organic ((45 mL))
1 1/2 tsp Turmeric, powder
1 1/2 tsp Cumin
1/2 tsp Chili powder
1/4 tsp Cayenne pepper (or more if you like heat)
1 tsp Sea salt, fine (to taste (I use 1 1/2 teaspoons ))
1/4 tsp Black pepper (Freshly ground; to taste)
3 tsp Apple cider vinegar ((15 mL); to taste)
1 bunch Swiss chard (stemmed and finely chopped***)
1 cup Brown rice, medium-grain, cooked

Instructions


  1. In a large pot, add the oil, onion, and garlic. Stir to combine. Increase the heat to medium and sauté for 3 to 5 minutes, until the onion is softened.
  2. Add the squash and sweet potato and stir to combine. Add a pinch of salt and continue sautéing for a few minutes longer.
  3. Add the broth, diced tomatoes (with juices), coconut milk, lentils, tomato paste, turmeric, cumin, chili powder, cayenne, salt, and pepper. (If you are spice-shy, feel free to add half the amount to start and increase from there after cooking, to taste.) Stir well to combine.
  4. Increase heat and bring to a boil. Reduce the heat to medium, stir again, and simmer uncovered for about 30 minutes, stirring occasionally, until the squash and potato are fork-tender. Reduce the heat if necessary.
  5. Add the apple cider vinegar to taste. Adjust the other seasonings if desired.
  6. Optional step: Using a handheld immersion blender, blend the stew for only 2 to 3 seconds (any more and you’ll blend too much of the veggies). This thickens the broth.
  7. Stir in the chard, and cook for another couple minutes until the greens are wilted.
  8. Scoop some cooked rice onto the bottom of a bowl and then ladle the stew overtop. Garnish with minced cilantro or parsley and a good dusting of garlic and chili powder, if desired.

Nutrition Facts

Per Portion

Calories 241
Calories from fat 109
Calories from saturated fat 80
Total Fat 12.1 g
Saturated Fat 8.9 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 5.7 g
Cholesterol 0
Sodium 357 mg
Potassium 671 mg
Total Carbohydrate 26.9 g
Dietary Fiber 4.5 g
Sugars 3.7 g
Protein 6.1 g

Dietary servings

Per Portion


Grain 0.2
Meat Alternative 0.2
Vegetables 2.3

Energy sources


Pygal45%466.5727834875817180.6746497699952845%302.20538876967356235.5963171177185710%352.64842028098036111.6216239851476145%45%10%CarbohydratesFatProtein

Notes:

Quick Tips

Leftovers will keep in the fridge for up to 5 days, and they freeze beautifully too.


Make sure to dice the squash and potato very small (about the size of almonds), as this will expedite cooking. Also, if you are short on time, you can skip peeling the butternut squash as the skin is edible. (I don’t recommend skipping peeling the potato, though.)


No red lentils?

You can swap the red lentils for 1 (14-ounce/398 mL) can chickpeas (drained and rinsed)

No Chard?

You can swap the chard for 5 ounces of baby spinach or a bunch of kale (stemmed). I recommend chopping the greens into small bite-size pieces for easier eating.


Nutritional Highlights

Lentils

are full of polyphenols that fight against harmful agents in the body, they are high in protein and a great source of iron 

Recipe from:
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