Cozy Butternut, Sweet Potato, and Red Lentil Stew
Butternut squash, red lentils, and sweet potato are wrapped in a lightly sweet and creamy coconut and tomato broth accented with spicy notes of turmeric, cumin, chili powder, cayenne, and garlic. Apple cider vinegar provides a tangy brightness to bring everything together. This stew tastes better the next day once the flavors have had a chance to mingle; if you can make it the day before serving, I would highly recommend it!
Butternut squash, red lentils, and sweet potato are wrapped in a lightly sweet and creamy coconut and tomato broth accented with spicy notes of turmeric, cumin, chili powder, cayenne, and garlic. Apple cider vinegar provides a tangy brightness to bring everything together. This stew tastes better the next day once the flavors have had a chance to mingle; if you can make it the day before serving, I would highly recommend it!
- 1 1/2 teaspoons ground cumin
- 1/2 teaspoon chili powder
- freshly ground black pepper to taste
- 1 can diced tomatoes
- cooked rice
- 3 large garlic cloves minced
- 1 can light coconut milk
- 2 tablespoons (30 ml) extra-virgin olive oil
- 3 cups (750 ml) low-sodium vegetable broth
- 1 1/2 teaspoons ground turmeric
- 1 medium onion diced (about 2 cups/280 g)
- 3 cups (400 g) peeled seeded, and diced butternut squash*
- 1 large sweet potato (450 g) peeled and diced (2 1/2 cups/340 g)*
- 1/2 cup (100 g) dried red lentils rinsed**
- 3 tablespoons (45 ml) tomato paste
- 1/4 teaspoon cayenne pepper or more if you like heat
- fine sea salt to taste (i use 1 1/2 teaspoons pink salt)
- 3 teaspoons (15 ml) apple cider vinegar or to taste
- fresh cilantro or parsley minced
- garlic powder and chili powder
- 1 bunch chard stemmed and finely chopped***
- Carbohydrate 7.75257910719916 g
- Cholesterol 0 mg
- Fat 10.0147512438255 g
- Fiber 0.639792353258857 g
- Protein 1.79607565055176 g
- Saturated Fat 8.72722798849185 g
- Serving Size 1 1 cups (2.75 quarts) (102g)
- Sodium 16.0284071991592 mg
- Sugar 7.1127867539403 g
- Trans Fat 0.631909661271679 g
- Calories 121 calories
Step-by-step
- To a large pot, add the oil, onion, and garlic. Stir to combine. Increase the heat to medium and sauté for 3 to 5 minutes, until the onion is softened.
- Add the squash and sweet potato and stir to combine. Add a pinch of salt and continue sautéing for a few minutes longer.
- Add the broth, diced tomatoes (with juices), coconut milk, lentils, tomato paste, turmeric, cumin, chili powder, cayenne, salt, and pepper. (If you are spice-shy, feel free to add half the amount to start and increase from there after cooking, to taste.) Stir well to combine.
- Increase heat and bring to a boil. Reduce the heat to medium, stir again, and simmer uncovered for about 30 minutes, stirring occasionally, until the squash and potato are fork-tender. Reduce the heat if necessary.
- Add the apple cider vinegar to taste. Adjust the other seasonings if desired.
- Optional step: Using a handheld immersion blender, blend the stew for only 2 to 3 seconds (any more and you’ll blend too much of the veggies). This thickens the broth.
- Stir in the chard, and cook for another couple minutes until the greens are wilted.
- Scoop some cooked rice onto the bottom of a bowl and then ladle the stew overtop. Garnish with minced cilantro or parsley and a good dusting of garlic and chili powder, if desired.
- Leftovers will keep in the fridge for up to 5 days, and they freeze beautifully too.
A Cozy Bowl of Comfort: My Red Lentil and Butternut Squash Stew
As a busy working mom, finding time to cook a healthy and delicious meal can sometimes feel like a Herculean task. Between work deadlines, school pick-ups, and the endless to-do list, the thought of slaving over a hot stove often takes a backseat. But let me tell you, this red lentil and butternut squash stew has become my saving grace. It's incredibly easy to make, requires minimal active cooking time, and packs a serious flavor punch that the whole family loves. Forget those stressful weeknight dinners; this recipe is your new secret weapon for a happy, healthy, and satisfied family.
The beauty of this stew lies in its simplicity. The ingredients are readily available, and the cooking process is remarkably straightforward. I love how the butternut squash and sweet potatoes melt into a creamy texture, perfectly complementing the earthy red lentils. The subtle sweetness of the vegetables is beautifully balanced by the warmth of the spices – turmeric, cumin, and a hint of cayenne for a little kick. The addition of coconut milk lends a rich, luxurious feel to the broth, elevating the dish from simple comfort food to something truly special. And the apple cider vinegar? It's the secret ingredient that brightens up the flavors, preventing the stew from becoming too heavy or one-dimensional.
One of my favorite aspects of this recipe is its versatility. I often adjust it based on what I have on hand. Sometimes I add a handful of spinach or kale at the end for an extra boost of nutrients. Other times, I’ll throw in some chopped carrots or celery for added texture. The flavor combinations are endless! I also love that this stew gets even better the next day. The flavors have a chance to meld together, creating a depth of taste that’s truly irresistible. I often make a big batch on the weekend and enjoy it throughout the week for lunch or dinner – it’s a perfect meal-prep solution for those busy days.
Beyond its practicality, this stew has become more than just a meal; it's a symbol of self-care in my busy life. Taking the time to prepare something nourishing for myself and my family reminds me to slow down, appreciate simple pleasures, and prioritize my well-being. It's a small act of love that creates a ripple effect of positivity in our home. So, if you're searching for a quick, healthy, and undeniably delicious meal that will become a staple in your kitchen, I urge you to give this red lentil and butternut squash stew a try. You won't be disappointed. The aromatic spices, the creamy texture, and the satisfying warmth will make it a family favorite in no time. Trust me, it’s worth every minute spent in the kitchen.
Beyond the Bowl:
This stew isn't just limited to dinner. Consider it as a base for other delicious creations. It can be served over quinoa or brown rice for a complete and filling meal. You can also use it as a filling for baked potatoes, sweet potato skins, or even as a hearty soup. Let your creativity run wild and experiment with different toppings and sides to personalize the dish to your liking.
Making it Your Own:
Feel free to experiment with different spices and herbs to tailor the stew to your preference. A dash of curry powder or ginger would add another layer of complexity. If you prefer a spicier stew, add more cayenne pepper or a few slices of jalapeño pepper. The possibilities are limitless. You could also add other vegetables like zucchini, bell peppers, or mushrooms for a more diverse flavor profile.
Serving Suggestions:
Serve the stew hot, garnished with fresh cilantro or parsley, a dollop of plain yogurt or sour cream, or a sprinkle of toasted pumpkin seeds or sunflower seeds for added crunch. A crusty piece of bread is the perfect accompaniment for soaking up the delicious broth.
Storage:
Store leftovers in an airtight container in the refrigerator for up to 5 days. The stew freezes beautifully as well, making it a great option for meal prepping. Simply thaw it overnight in the refrigerator and reheat gently on the stovetop or in the microwave.
In conclusion, this red lentil and butternut squash stew is a recipe that’s both easy and incredibly rewarding. It’s a hearty, healthy, and flavorful meal that's perfect for busy weeknights or a cozy weekend gathering. Its simplicity allows you to focus on what truly matters: enjoying a delicious and nourishing meal with loved ones. So, embrace the comforting flavors of autumn and create a culinary experience that nourishes both body and soul.
