Red Lentil & Squash Curry Stew

13 50 450
Ingredients Minutes Calories
Prep Cook Servings
10 min 40 min 3
Red Lentil & Squash Curry Stew
Health Highlights
A high protein and vegetarian stew; cozy and delicious!

Ingredients


3 cup Butternut squash (peeled, seeded, and cut into 1-inch cubes)
2 tbsp Extra virgin olive oil
1 dash Salt and pepper
1 tsp Extra virgin olive oil
1 onion(s) Sweet onion (chopped)
3 clove(s) Garlic (minced)
1/2 tsp minced Ginger root
1 tbsp Curry powder
4 cup Vegetable stock/broth, low sodium
1 cup Red lentils, raw (rinsed and strained)
1 cup Spinach (rinsed and chopped)
1 pinch Salt and pepper (optional)
1 piece, 1/2-inch Ginger root (grated; optional)

Instructions


  1. Preheat oven to 400F (200C) and prepare a baking sheet with tin foil or parchment paper.
  2. Toss butternut squash with oil, salt, and pepper. Arrange coated squash on the baking sheet.
  3. Roast in the preheated oven until squash is tender and lightly browned, about 25 to 30 minutes.
  4. About 15 minutes into the roasting process, heat the olive oil, chopped onion, minced garlic, and ginger in a large pot over low-medium heat. Saute for about 5 minutes 
  5. Stir in the curry powder and cook for another 2 minutes. 
  6. Add broth and lentils and bring to a boil. Reduce heat and cook for 10 minutes.
  7. Stir in the cooked butternut squash and spinach (or greens of choice). Cook over medium heat for about 5-8 minutes.
  8. Season with salt, pepper, and add some freshly grated ginger to taste.
     

Notes:

Nutritional Highlights

  • Lentils are a great plant-based protein and a heart-healthy legume packed with fiber, B vitamins, and iron.

Nutrition Facts

Per Portion

Calories 450
Calories from fat 114
Calories from saturated fat 45
Total Fat 12.7 g
Saturated Fat 5.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 8.3 g
Monounsaturated Fat 22.4 g
Cholesterol 0
Sodium 328 mg
Potassium 1166 mg
Total Carbohydrate 72 g
Dietary Fiber 12.3 g
Sugars 12.6 g
Protein 18.4 g

Dietary servings

Per Portion


Meat Alternative 1.2
Vegetables 5.3

Energy sources


Pygal58%464.7224258183884217.851106394388725%294.9615139940609216.645285810487816%336.9565286297857118.5322154603552258%25%16%CarbohydratesFatProtein
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