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Ingredients
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2 tablespoons canola oil
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1 ½ cups diced onion
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2 cloves garlic, minced
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1 tablespoon minced fresh ginger
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2 teaspoons curry powder or garam masala
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1 20-ounce package cubed peeled butternut squash (see Tip)
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1 cup red lentils
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1 cup chopped fresh tomato or one 15-ounce can diced tomatoes, drained
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1 ½ teaspoons salt
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4 cups water
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1 14-ounce can lite coconut milk
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5 lime wedges
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Chopped fresh cilantro for garnish
Directions
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Heat oil in a large pot over medium-high heat. Add onion, garlic, ginger and curry powder (or garam masala); cook, stirring often, until the onion is starting to soften, 2 to 3 minutes. Add squash, lentils, tomato and salt; cook, stirring, for 1 minute. Add water. Cover and bring to a boil over high heat. Reduce heat to maintain a lively simmer; cook, covered, stirring occasionally, until the squash is tender and the lentils are mostly broken down, about 20 minutes.
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Stir in coconut milk and simmer until heated through, about 1 minute. Serve with lime wedges and cilantro, if desired.
Tips
Precut butternut squash is usually sold in a 20-ounce package of large cubes (5 cups of 1- to 2-inch pieces) or in a 16-ounce package of smaller diced squash (3 cups of 1/2-inch pieces). If you can only find the smaller cubes for this recipe, you'll need to buy two 16-ounce packages to have 5 total cups of squash and reduce the roasting time by 5 to 10 minutes. Or, you can prep your own cubes of squash from a whole, peeled and seeded butternut squash.
Nutrition Facts (per serving)
326 | Calories |
12g | Fat |
47g | Carbs |
14g | Protein |
Nutrition Facts | |
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Servings Per Recipe 5 | |
Serving Size 1 3/4 cups | |
Calories 326 | |
% Daily Value * | |
Total Carbohydrate 47g | 17% |
Dietary Fiber 13g | 47% |
Total Sugars 8g | |
Protein 14g | 27% |
Total Fat 12g | 15% |
Saturated Fat 5g | 23% |
Vitamin A 12371IU | 247% |
Vitamin C 38mg | 43% |
Folate 248mcg | 62% |
Sodium 735mg | 32% |
Calcium 107mg | 8% |
Iron 5mg | 27% |
Magnesium 93mg | 22% |
Potassium 996mg | 21% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.