Indian Spiced Lentils and Squash

Indian Spiced Lentils and Squash

By Brian Higginson, RD, CD
Clinical Nutrition Specialist

Invite a vegetarian for dinner! Little lentils are packed with heart-healthy fiber and folates and they’re a vegetarian staple because they’re so satisfying. This dish also features naturally sweet butternut squash, an excellent source of potassium and Vitamins A and C. Serves 4.

Ingredients

  • 1 cup lentils
  • ¼ teaspoon salt
  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1 pound butternut squash, peeled, seeded, and cubed
  • 1 ripe tomato, diced, with juice
  • 1 medium carrot, peeled and chopped
  • 1 celery stalk, chopped
  • 1 tablespoon curry powder or to taste
  • 1 bay leaf
  • 2 tablespoons fresh or bottled
  • lemon juice
  • ¼ cup dry white wine
  • ¾ cup low-sodium vegetable or chicken broth
  • ¼ cup raisins
  • ¼ cup cilantro, chopped, optional
  • ½ cup nonfat plain yogurt

Directions

  1. Simmer lentils, partially covered, in 3 cups of water with salt until tender, about 20 minutes. Drain and set aside.
  2. While the lentils are cooking, heat olive oil in a large nonstick saucepan. Sauté onions and garlic until golden, then add squash, tomatoes, carrots, and celery. Sauté for 5 minutes.
  3. Add curry powder and bay leaf and sauté briefly, until fragrant. Add lemon juice, wine, and broth. Cover and simmer until vegetables are tender, stirring occasionally, about 25 minutes.
  4. Add cooked and drained lentils and raisins to the pan and cook for an additional 5-10 minutes, until flavors are blended. Stir in chopped cilantro.
  5. Top each serving with a dollop of yogurt.

Per serving: 332 calories, 18 gm protein, 60 gm carbohydrate, 4 gm fat, 1 gm sat fat, 3 gm mono fat, 20 gm fiber, 279 mg sodium

THE SEASONED COOK Choose the small green French lentils called lentilles de Puy if you can find them, they hold their shape best and have a delicate flavor.

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