Lentil and Butternut Squash Stew
A hearty and warming Mediterranean stew featuring earthy green lentils and sweet butternut squash, seasoned with cumin. This plant-based meal is packed with fiber and perfect for a cozy dinner.
For 4 servings
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.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.Combine ingredients and simmer.
- Add the rinsed green lentils, cubed butternut squash, diced tomatoes, and water to the pot.
- Season with salt and black pepper.
- Stir everything together and bring the mixture to a boil.
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.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.
Garnish and serve.
Ladle the stew into bowls, garnish with fresh chopped parsley, and serve hot with a side of sourdough bread.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a creamier texture, use an immersion blender to partially blend the stew, or mash some of the squash against the side of the pot.
- 2Rinse your lentils thoroughly before cooking to remove any dust or debris.
- 3This stew tastes even better the next day as the flavors have more time to meld.
- 4Store leftovers in an airtight container in the refrigerator for up to 4 days or in the freezer for up to 3 months.
Adapt it for your goals.
Spicy
Add 1/2 teaspoon of red pepper flakes along with the cumin and oregano for a gentle kick of heat.
high proteinHigh protein
Stir in a cup of cooked quinoa or a can of rinsed chickpeas during the last 5 minutes of cooking for an extra protein boost.
healthyHealthy
For added greens, stir in a few handfuls of fresh spinach or kale at the end and let it wilt into the hot stew.
quickQuick
To save time, use two 15-ounce cans of cooked lentils (rinsed and drained) instead of dry lentils. Reduce the water to 2 cups and the simmer time to 20-25 minutes.
Why this is on our healthy list.
Rich in Fiber
Green lentils are an excellent source of dietary fiber, which aids in digestion, helps maintain stable blood sugar levels, and promotes a feeling of fullness.
Excellent Source of Vitamin A
Butternut squash and carrots are loaded with beta-carotene, which the body converts into Vitamin A, essential for vision, immune function, and skin health.
Plant-Based Protein Powerhouse
This stew provides a substantial amount of plant-based protein from lentils, making it a great option for vegetarians and vegans to support muscle health and repair.
Heart-Healthy Fats
The use of olive oil provides monounsaturated fats, which are known to support cardiovascular health by helping to reduce bad cholesterol levels.
Frequently asked questions
Yes, this stew is very healthy. It's packed with plant-based protein and fiber from lentils, and rich in vitamins A and C from the butternut squash and carrots. It's a balanced, nutrient-dense meal.
