Lentil Stew with Butternut Squash
Warm up with a hearty bowl of Lentil Stew with Butternut Squash, a comforting and nutritious dish brimming with vibrant flavors and wholesome ingredients. This plant-based recipe combines tender lentils, creamy butternut squash, and a medley of aromatic vegetables like onions, carrots, and celery, simmered to perfection in a spiced vegetable broth infused with cumin, coriander, and smoked paprika. The addition of fresh spinach adds a pop of color and nutrients, while a sprinkle of parsley provides a touch of freshness. Ready in under an hour, this one-pot meal is perfect for weeknight dinners or meal prep, offering a satisfying, protein-packed option that's vegan, gluten-free, and bursting with cozy flavors.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 cloves garlic cloves, minced
- 2 medium carrots, diced
- 2 stalks celery stalks, diced
- 3 cups butternut squash, peeled and cubed
- 1 cup dried lentils, rinsed
- 6 cups vegetable broth
- 1 15-ounce can canned diced tomatoes
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon smoked paprika
- 1 leaf bay leaf
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 cups baby spinach
- 2 tablespoons fresh parsley, chopped (optional for garnish)
Instructions
Heat the olive oil in a large pot or Dutch oven over medium heat.
Add the diced onion and sauté for 3-4 minutes, until softened and translucent.
Stir in the minced garlic and cook for an additional 1 minute, until fragrant.
Add the diced carrots and celery, and cook for 5 minutes, stirring occasionally, until slightly softened.
Stir in the cubed butternut squash and cook for 2 more minutes, ensuring all vegetables are coated in the olive oil.
Add the rinsed lentils, vegetable broth, canned diced tomatoes (with their juices), ground cumin, ground coriander, smoked paprika, bay leaf, salt, and black pepper. Stir to combine.
Bring the mixture to a boil over high heat. Reduce the heat to low, cover, and simmer for 25-30 minutes, or until the lentils and squash are tender.
Remove the bay leaf and discard.
Stir in the baby spinach and cook for 2-3 minutes, just until wilted.
Taste and adjust seasoning with additional salt and pepper, if needed.
Serve the stew hot, garnished with chopped parsley if desired.
Nutrition Facts
Calories |
256 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.2 g | 12% | |
| Saturated Fat | 1.5 g | 7% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 1 mg | 0% | |
| Sodium | 1014 mg | 44% | |
| Total Carbohydrate | 37.4 g | 14% | |
| Dietary Fiber | 10.7 g | 38% | |
| Total Sugars | 9.7 g | ||
| Protein | 9.7 g | 19% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 126 mg | 10% | |
| Iron | 3.9 mg | 22% | |
| Potassium | 1058 mg | 23% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
