Butternut Squash and Yellow Lentil Stew
This soup is the perfect meal when you want something nourishing and warm, or really just about any time. Scramble recipe tester Bobbi Woods said, “Oh my goodness this was fabulous! We all had seconds!!! The LIME absolutely made the taste POP.”
Ingredients
- 2 Tbsp. coconut or vegetable oil
- 1 sweet yellow onion such as Vidalia or Walla Walla, diced
- 1 Tbsp. fresh ginger peeled and minced
- 2 cloves garlic minced, about 1 tsp.
- 1 tsp. turmeric
- 1 tsp. curry powder
- 6 – 8 cups butternut squash peeled, seeded and diced (about 2 lbs.)
- 1 cup yellow split peas or use yellow or red lentils, you can use green split peas if you can’t find any of these
- 15 oz. diced tomatoes with their liquid
- 32 oz. reduced-sodium vegetable or use chicken broth, warmed
- 1 lime cut into wedges, for serving
Instructions
- Heat a Dutch oven or large stockpot over medium heat, add the oil, and when it is hot, add the onions and ginger. Cook it for about 3 minutes until the onions are translucent.
- Stir in the garlic, turmeric and curry powder for about 30 seconds, then add the butternut squash, split peas or lentils, tomatoes, and broth, cover, and bring it to a boil.
- Reduce the heat and simmer it, covered, for 30 minutes, stirring occasionally.
- Uncover it and let it simmer for 10 more minutes or until the peas/lentils are tender.
- Using an immersion blender or a standing blender, puree the stew to desired consistency (we like it a little chunky, one tester preferred it smooth). Serve it immediately, with freshly squeezed lime, or refrigerate it for up to 3 days, or freeze it for up to 3 months.
Slow Cooker Directions:
- You will need at least a 5 quart slow cooker to make this recipe. Omit the oil. Combine all remaining ingredients in the slow cooker and cook on low for 8 – 10 hours, or on high for 4 – 5 hours. (Slow cooker cooking times may vary—Get to know your slow cooker and, if necessary, adjust cooking times accordingly.)
Notes
Do Ahead or Delegate: Dice the onion, peel and cut the ginger and the squash, peel the garlic, cut the lime, or fully prepare and refrigerate or freeze the stew.
Scramble Flavor Booster: Stir up to 1/2 tsp. cayenne pepper into the stew after pureeing it, and top it with toasted coconut and/or toasted pepitas (pumpkin seeds).
Tip: Unlike many varieties of dried beans, lentils don’t need to be soaked. I suggest sorting through and rinsing them to clean away any dirt or debris, but since they cook fairly quickly, you can skip the soaking step (although soaking them will speed up the cooking a bit).
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Nutrition
Calories: 194kcalCarbohydrates: 35gProtein: 6gFat: 6gSaturated Fat: 4gPolyunsaturated Fat: 0.3gMonounsaturated Fat: 0.4gSodium: 19mgPotassium: 869mgFiber: 8gSugar: 9gVitamin A: 14982IUVitamin C: 43mgCalcium: 116mgIron: 3mg
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