Butternut Squash Red Lentil Stew
User Reviews
4.4
Butternut Squash Red Lentil Stew
Description
This stew combines diced butternut squash, red lentils, and a fragrant blend of turmeric, cumin, chili powder, cayenne, and cinnamon, simmered with onion, garlic, canned tomatoes, coconut milk, and vegetable broth. The slow cooker method involves sautéing aromatics and spices before slow cooking the main ingredients until soft, while the stovetop starts similarly but finishes on the burner. The addition of apple cider vinegar adds subtle tang, and optional spinach is stirred in near the end to wilt gently.
The resulting stew is creamy and thick with mild heat and complex spice layering, balanced by the sweetness of the squash and richness of coconut milk. The red lentils dissolve somewhat, creating a smooth texture enhanced by tender vegetable chunks. Fresh cilantro and green onions serve as garnish, adding brightness.
This stew can be served on its own or ladled over cooked brown rice or quinoa for a filling meal. It's a versatile option suitable for cooler weather or when looking for comforting, plant-based meals with layered flavors.
Ingredients
- 1/2 Tablespoon olive oil
- 1 onion diced, medium
- 4 garlic minced, large cloves
- 2 teaspoons Turmeric ground
- 1 teaspoon cumin ground
- 1 teaspoon chili powder
- 1/4 teaspoon cayenne pepper
- 1/4 teaspoon cinnamon
- 1 teaspoon salt sea salt
- 1/2 teaspoon black pepper to taste, ground
- 1 butternut squash peeled, seeded and chopped (about 5 cups, medium
- 4 cups vegetable broth low-sodium
- 1 diced tomatoes 14 oz can
- 1 coconut milk light, 14 oz can
- 1 cup red lentils rinsed, dried
- 3 tablespoons tomato paste
- 2-3 teaspoons apple cider vinegar
- 1-2 cups spinach optional, chopped
- cilantro for garnish, chopped cilantro and sliced green onions
- green onion for garnish, chopped cilantro and sliced green onions
- brown rice optional, or quinoa, cooked
Instructions
Slow Cooker:
- Add oil to a sauce pan or the base of your slow cooker (if it's stove-top safe) and sauté onion and garlic for 3-5 minutes. Add spices (turmeric, cumin, chili powder, cayenne pepper, cinnamon, sea salt and pepper) and cook for an additional minute.
- Combine sautéed veggies, butternut squash chunks, veggie broth, tomatoes, coconut milk, lentils, tomato paste and apple cider vinegar together in your slow cooker. Top with lid and cook on high for 3 hours or low for 6 hours, or until lentils and butternut squash are soft and cooked through.
- Add in spinach, stir and let stew sit for a couple minutes to allow the greens to wilt.
- Portion stew into bowls, top each bowl with fresh cilantro and green onions before serving. You can also serve the stew over brown rice or quinoa if you’d like.
Stovetop:
- Add oil to a large stockpot. Once hot, add onion and garlic and sauté for 3-5 minutes. Add spices (turmeric, cumin, chili powder, cayenne pepper, cinnamon, sea salt and pepper) and cook for an additional minute.
- Add butternut squash chunks, veggie broth, tomatoes, coconut milk, lentils, tomato paste and apple cider vinegar to the pot.
- Bring mixture to a boil. Once bubbling, reduce heat to medium and simmer the stew uncovered for about 30-35 minutes, stirring occasionally. Once the butternut squash is fork-tender and the lentils are cooked, reduce heat to low.
- Add in spinach, stir and let stew sit for a couple minutes to allow the greens to wilt.
- Portion stew into bowls, top each bowl with fresh cilantro and green onions before serving. You can also serve the stew over brown rice or quinoa if you’d like.
Instant Pot:
- Add oil to the base of your Instant Pot and sauté onion and garlic for 3-5 minutes. Add spices (turmeric, cumin, chili powder, cayenne pepper, cinnamon, sea salt and pepper) and cook for an additional minute before pouring in vegetable broth.
- Add in butternut squash chunks, tomatoes, coconut milk, lentils, tomato paste and apple cider vinegar. Press Cancel, lock the lid in place and move the pressure valve to Sealing. Select Pressure Cook or Manual; make sure the pressure level is set to High. Set the cooking time for 8 minutes. When pressure cooking is complete, allow the pressure to reduce naturally for 5 minutes, then release the remaining steam by moving the pressure valve to Venting. Press Cancel, then carefully open the pot.
- Add in spinach, stir and let stew sit for a couple minutes to allow the greens to wilt.
- Portion stew into bowls, top each bowl with fresh cilantro and green onions before serving. You can also serve the stew over brown rice or quinoa if you’d like.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 281 kcal
% Daily Value*
| Serving | 1/6 of recipe | |
| Calories | 281kcal | 14% |
| Carbohydrates | 43g | 14% |
| Protein | 11g | 22% |
| Fat | 8g | 12% |
| Fiber | 8g | 32% |
| Sugar | 7g | 14% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.4
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