Lentil Squash Sweet Potato Stew

Health Highlights

Ingredients

2 tbsp	Extra virgin olive oil
1 1/2 cup	Fennel (diced bulbs)
1/2 cup	Green onion (diced green; (green parts ONLY))
5 cup	Kabocha squash (cubed; (OR buttercup/Japanese pumpkin OR acorn))
3 cup	Sweet potato (cubed (approx. 1 large or 2 small))
3 cup	Vegetable stock/broth, gluten-free (LOW FODMAP)
1 can(s) (16 oz)	Diced tomatoes, canned
1 can(s) (13.5 oz)	Coconut milk, sweetened
2 cup	Lentils, canned ((rinsed well))
3 tbsp	Tomato paste, canned
1 tsp	Turmeric, ground
1 1/2 tsp	Cumin seeds (ground)
1 tsp	Chili powder (ancho)
1/4 tsp	Salt
1/2 tsp	Black pepper
2 tsp	Apple cider vinegar
1 1/2 cup	Spinach (destemmed and chopped; (packed down (can also use kale or chard))
1/2 cup	Parsley, fresh (chopped (optional))

Rinse all of your fresh vegetables (including the squash). Small dice the fennel bulb and green onion. Chop the squash in half, remove the seeds and peel. Cut into small cubes. Peel the sweet potato and cut into small cubes. Make the cubes no bigger than 2 cm (3/4 inch)(try to make the cubes approximately the same size; the smaller the cubes the faster the stew will cook).
Heat the olive oil in a large pot over medium heat. Add the fennel and cook for 3 minutes. Stir in the green onion and cook for 1 minute. Stir in the squash and sweet potato and cook for 2 minutes longer.
Pour in the broth, diced tomatoes and coconut milk. Stir in the lentils, tomato paste, turmeric, cumin, chili powder, salt and pepper. Increase the heat to medium-high. Once the stew starts to boil decrease the heat to medium-low and let simmer uncovered until the cubes of vegetables are soft (approximately 30 minutes but will vary based on cube size). Stir occasionally.
Turn off the heat and add the apple cider vinegar. Option to use an immersion blender to thicken the stew. Use the blender in 1 second increments until desired thickness is achieved; avoid over-blending.
Stir in the spinach. It will wilt down after one minute. Option to also stir in the parsley. Taste the stew and add more seasoning as necessary (salt, pepper, vinegar, cumin, chili powder and/or turmeric.
Serve hot and top with extra parsley. Cool off extra stew and store in fridge (up to 5 days) or freezer (up to 3 months).

Calories 179

Calories from fat 62

Calories from saturated fat 15.2

Total Fat 6.9 g

Saturated Fat 1.7 g

Trans Fat 0.0 g

Polyunsaturated Fat 1.6 g

Monounsaturated Fat 3.2 g

Cholesterol 0

Sodium 519 mg

Potassium 810 mg

Total Carbohydrate 26.8 g

Dietary Fiber 6.8 g

Sugars 7.1 g

Protein 6.1 g

Meat Alternative	0.3
Vegetables	2.9