Fragrant and Easy Indian Lentil and Butternut Squash Stew
Preparation Time: 15 minutes
Cooking Time: 30 minutes
Calories: 321 per serving
Percent from Fat: 19%
Course: Soups - Meal, Lunch, Dinner
Food as MedicineSM Ingredient: Lentils
Food as MedicineSM TipThe fiber in lentils helps regulate your blood sugar levels.
Culinary Taste TipLentils tend to soak up the flavor of the ingredients around them, enhancing the flavors of your other ingredients.
Culinary Technique TipFor the garnish, you can increase the "heat" by using dried instead of fresh ginger root.
Ingredients3 cups reduced sodium vegetable broth, such as Imagine brand
2 cups diced peeled butternut squash (1/2 inch chunks)
1 (14-1/2 ounce) can no salt added diced tomatoes, undrained
4 cups packed chopped Swiss chard or kale leaves
3/4 cup dried lentils
2 teaspoons garam masala seasoning, such as McCormick brand
1/2 cup thick Greek style low fat yogurt
1 teaspoon grated fresh ginger root or 1/2 teaspoon dried
1/4 cup mango chutney*
1/4 cup pepitas (toasted pumpkin seeds)
PreparationCombine broth, squash, tomatoes, chard, lentils and garam masala seasoning in a large saucepan. Cover; bring to a boil over high heat. Reduce heat; simmer covered 25 to 30 minutes or until lentils and squash are tender, stirring once.
Combine yogurt and ginger. Ladle stew into four shallow bowls. Top with yogurt mixture, chutney and pepitas.
Substitutions*If mango chutney is not available, substitute a mixture of 1/4 cup orange marmalade and 2 teaspoons apple cider vinegar.
Nutritional AnalysisTotal fat (g): 7 - Fat calories (kc): 64 - Cholesterol (mg): 2 - Trans fatty acids (g): 0 - Saturated fat (g): 1.3 - Polyunsaturated fat (g): 2 - Monounsaturated fat (g): 1.3 - Fiber (g): 15.5 - Carbohydrates (g): 50 - Sugar (g): 11 - Protein (g): 18 - Sodium (mg): 632 - Calcium (mg): 127.
Comments on Fragrant and Easy Indian Lentil and Butternut Squash Stew
Add cinnamon for a hint of Morocco -- also helps control blood glucose levels and reduce cholesterol!
A little dried mint stirred into the yoghurt would be refreshing.
While there is little doubt that this dish is very healthy, honestly I cannot eat anything like this as I don't care for half the ingredients nor the spices. I like butternut squash as a vegetable, by itself, and not in stews! I"d never eat this. Why is it some of the healthiest prepared dishes have such a concoction of odd things and spices? I"ll pass on this!
Looks delich! Can hadly wait to try it.
Jimnl, to answer your question, it is because simple people have simple tastes. I will agree that is sounds a little strange, but to have so many flavors compliment each other for a gourmet experience, actually sounds exciting.
Saw the recipe this morning, gathered the ingredients in the aft. and prepared for dinner. My husband and I agree -- absolutely delicious!! Thanks for the inspiration!
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