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Winter Squash and Red Lentil Stew

Makes 8 1 1/4-cup servings

Try to find kabocha, buttercup, or one of the other sweet winter squashes for this stew. Serve this thick stew over couscous or basmati rice. Add some steamed broccoli or kale for a delicious, satisfying meal.

1 cup dry red lentils (masoor dal) or yellow split peas
4 cups water, divided
1 onion, chopped
1/2 teaspoon mustard seeds
1/2 teaspoon turmeric
1/2 teaspoon ground ginger
1/2 teaspoon ground cumin
1/4 teaspoon cinnamon
1/8 teaspoon cayenne pepper
4 cups peeled and chopped winter squash (about 2 pounds)
1 tablespoon lemon juice
1/2 teaspoon salt, or to taste

Place lentils and 2 cups water in a pot and bring to a simmer. Cover loosely and cook until lentils are tender, about 20 minutes.

In a separate pot, braise onion in 1/2 cup water until soft and translucent, then add mustard seeds, turmeric, ginger, cumin, cinnamon, cayenne, remaining 1 1/2 cups water, and diced squash. Cover and cook over medium heat until squash is tender when pierced witha fork, about 15 minutes. Stir in lemon juice, cooked lentils, and salt to taste.

Per 1 1/4-cup serving

  • Calories: 104
  • Fat: 0.6 g
  • Saturated Fat: 0.1 g
  • Calories from Fat: 5.2%
  • Cholesterol: 0 mg
  • Protein: 6.7 g
  • Carbohydrates: 19.4 g
  • Sugar: 2.7 g
  • Fiber: 5.6 g
  • Sodium: 151 mg
  • Calcium: 31 mg
  • Iron: 2.7 mg
  • Vitamin C: 7 mg
  • Beta Carotene: 1413 mcg
  • Vitamin E: 0.2 mg

Source: Eat Right, Live Longer by Neal D. Barnard, M.D.; recipe by Jennifer Raymond M.S., R.D.