Moroccan Lentil Stew with Butternut Squash

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Moroccan Lentil Stew with Butternut Squash

The addition of cumin, coriander, and cinnamon herald Moroccan flavors from spices that are probably already hanging out in the spice cabinet.

Nutrition Facts

Moroccan Lentil Stew with Butternut Squash

CaloriesCalories

270 Per Serving

ProteinProtein

16.8g Per Serving

FiberFiber

9.6g Per Serving
×
Calories 270
Total Fat 0.8 g
Saturated Fat 0.1 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.4 g
Cholesterol 0.0 mg
Sodium 165 mg
Total Carbohydrate 52.6 g
Dietary Fiber 9.6 g
Sugars 12.0 g
Added Sugars 0 g
Protein 16.8 g

Dietary Exchanges
3 starch, 2 vegetable, 1 lean meat

Ingredients

Servings  8   Serving Size   1.5 cups

  • 1 (2-pound) butternut squash, peeled, seeds removed, and diced (about 4 cups diced)
  • 1 teaspoon canola oil
  • 1 medium yellow onion (finely diced)
  • 1 1/2 teaspoon ground cumin
  • 1 1/2 teaspoons ground coriander
  • 1 teaspoon ground cinnamon
  • 1/4 teaspoon ground black pepper
  • 6 cups low-sodium vegetable broth
  • 1 can no-salt-added, diced tomatoes
  • 1 can no-salt-added, diced lentils
  • 3/4 cup chopped cilantro

Directions

Tip: Click on step to mark as complete.

  1. Prepare the butternut squash: cut the butternut squash in half vertically. Use a vegetable peeler or a knife to remove the peel. Remove the seeds with a spoon and discard. Cut squash into a 1-inch dice and reserve.
  2. In a heavy-duty large pot or Dutch oven, warm oil over medium-high heat. Add onions and cook until soft, about 6 to 8 minutes.
  3. Stir in the spices: cumin, coriander, cinnamon, salt, and pepper. Let cook until fragrant—about 1 minute—before adding in reserved butternut squash, vegetable broth, canned tomatoes, and lentils.
  4. Bring mixture to a boil. Reduce heat to low or medium-low so stew is at a simmer. Cover with lid and cook until lentils are tender, about 40 minutes. Garnish with cilantro and serve.

Cooking Tip: Ground cinnamon isn't just for desserts. Consider adding it to stews and chilis for a touch of earthiness.

Keep it Healthy: Lentils are an easy legume dish to get to the dinner table, with a quicker cooking time than homemade beans, which usually need an overnight soak.

Tip: Acorn squash or even sweet potatoes can sub for the butternut squash. Just aim for 8 cups of chopped acorn squash or sweet potatoes.

 

The addition of cumin, coriander, and cinnamon herald Moroccan flavors from spices that are probably already hanging out in the spice cabinet.

Nutrition Facts

Moroccan Lentil Stew with Butternut Squash

CaloriesCalories

270 Per Serving

ProteinProtein

16.8g Per Serving

FiberFiber

9.6g Per Serving
×
Calories 270
Total Fat 0.8 g
Saturated Fat 0.1 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.4 g
Cholesterol 0.0 mg
Sodium 165 mg
Total Carbohydrate 52.6 g
Dietary Fiber 9.6 g
Sugars 12.0 g
Added Sugars 0 g
Protein 16.8 g

Dietary Exchanges
3 starch, 2 vegetable, 1 lean meat

Ingredients

Servings  8   Serving Size   1.5 cups

  • 1 (2-pound) butternut squash, peeled, seeds removed, and diced (about 4 cups diced)
  • 1 teaspoon canola oil
  • 1 medium yellow onion (finely diced)
  • 1 1/2 teaspoon ground cumin
  • 1 1/2 teaspoons ground coriander
  • 1 teaspoon ground cinnamon
  • 1/4 teaspoon ground black pepper
  • 6 cups low-sodium vegetable broth
  • 1 can no-salt-added, diced tomatoes
  • 1 can no-salt-added, diced lentils
  • 3/4 cup chopped cilantro

Directions

Tip: Click on step to mark as complete.

  1. Prepare the butternut squash: cut the butternut squash in half vertically. Use a vegetable peeler or a knife to remove the peel. Remove the seeds with a spoon and discard. Cut squash into a 1-inch dice and reserve.
  2. In a heavy-duty large pot or Dutch oven, warm oil over medium-high heat. Add onions and cook until soft, about 6 to 8 minutes.
  3. Stir in the spices: cumin, coriander, cinnamon, salt, and pepper. Let cook until fragrant—about 1 minute—before adding in reserved butternut squash, vegetable broth, canned tomatoes, and lentils.
  4. Bring mixture to a boil. Reduce heat to low or medium-low so stew is at a simmer. Cover with lid and cook until lentils are tender, about 40 minutes. Garnish with cilantro and serve.

Cooking Tip: Ground cinnamon isn't just for desserts. Consider adding it to stews and chilis for a touch of earthiness.

Keep it Healthy: Lentils are an easy legume dish to get to the dinner table, with a quicker cooking time than homemade beans, which usually need an overnight soak.

Tip: Acorn squash or even sweet potatoes can sub for the butternut squash. Just aim for 8 cups of chopped acorn squash or sweet potatoes.