Diabetic-Friendly Lentil and Butternut Squash Stew (PCOS Adapted)
A hearty and flavorful stew, reimagined with a focus on lower carbohydrates for blood sugar management and PCOS support. This version features reduced portions of butternut squash and lentils, complemented by aromatic vegetables and spices, creating a satisfying and nutrient-dense meal.
For 4 servings
- saute · ~7 min
Sauté the aromatics.
Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion, carrots, and celery. Cook, stirring occasionally, until the vegetables have softened, about 5-7 minutes.
TIPThis step builds the foundational flavor of the stew, so don't rush it. Let the vegetables get nice and soft. - saute · ~1 min
Bloom the spices.
Add the minced garlic, ground cumin, and dried oregano to the pot. Stir constantly and cook for about 1 minute until fragrant.
TIPCooking the spices in oil before adding liquids helps to release their full aroma and flavor. - simmer · ~5 min
Combine ingredients and simmer.
1.Add the rinsed green lentils, cubed butternut squash, diced tomatoes, and water to the pot.2.Season with salt and black pepper.3.Stir everything together and bring the mixture to a boil. - simmer · ~40 min
Cook the stew until tender.
Once boiling, reduce the heat to low, cover the pot, and let it simmer for 35-40 minutes. The stew is ready when the lentils are cooked through and the butternut squash is fork-tender.
TIPStir the stew occasionally to prevent the lentils from sticking to the bottom of the pot. - assemble · ~1 min
Finish with lemon juice.
Remove the pot from the heat. Stir in the fresh lemon juice. This brightens up all the flavors of the stew.
- serve
Garnish and serve.
Ladle the stew into bowls, garnish with fresh chopped parsley, and serve hot with a side of sourdough bread.
