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Butternut Squash and Lentil Curry

Butternut Squash and Lentil Curry

This Butternut Squash and Lentil Curry melds the sweetness of butternut squash with the hearty, earthy texture of lentils, all while staying true to Mediterranean flavors. Rich in plant-based protein and fiber, this curry is a heart-healthy choice that doesn't skimp on flavor.

60 min4 servingsmediterraneanmain course
vegetarian
lacto-vegetarian
ovo-vegetarian
vegan
pescetarian
mediterranean

Nutrition Facts

Per serving

Calories172
% Daily Value*
Total Fat 8g10%
Saturated Fat 1g6%
Trans Fat 0g
Cholesterol 0mg
Sodium 691mg30%
Total Carbohydrate 24g9%
Dietary Fiber 4g13%
Total Sugars 8g
Protein 2g4%
Calcium 72mg6%
Iron 1.9mg11%
Potassium 550mg12%
Vitamin A 6.3mcg1%
Vitamin C 28mg32%
Vitamin B6 0.04mg2%
Vitamin E 2.1mg14%
Vitamin K 3.1mcg3%
Magnesium 51mg12%
Zinc 0.37mg3%
Folate 4mcg1%

Estimated nutrition — not all ingredients could be calculated.

* Percent Daily Values are based on a 2,000 calorie diet.

Ingredients

  • 2 cups butternut squash
  • 1 cup dry lentils
  • 2 tablespoons olive oil
  • 1 large onion
  • 3 cloves garlic
  • 14 ounces tomatoes
  • 3 cups vegetable broth
  • 1 teaspoon cumin
  • 1 teaspoon coriander
  • 1 teaspoon paprika
  • 0.25 cup cilantro
  • 1 teaspoon salt
  • 0.5 teaspoon black pepper

Instructions

  1. 1Prep the butternut squash by peeling, seeding, and cutting into 1-inch cubes.
  2. 2Rinse the lentils under cold water until the water runs clear.
  3. 3Heat the olive oil in a large pot over medium heat. Add the chopped onion and cook until translucent, about 5 minutes.
  4. 4Add the minced garlic cloves to the pot and cook until fragrant, about 1 minute.
  5. 5Stir in the cubed butternut squash, dry lentils, canned tomatoes with their juice, and vegetable broth.
  6. 6Season the mixture with cumin, coriander, and paprika.
  7. 7Bring the curry to a boil, then reduce the heat to low, cover, and simmer until the lentils and squash are tender, about 40 minutes.
  8. 8Season the curry with salt and black pepper to taste.
  9. 9Finely chop the fresh cilantro.
  10. 10Serve the curry garnished with the chopped cilantro.
  11. 11Optionally, serve the curry over a bed of cooked whole grain for a complete meal.

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