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Moroccan Lentil Stew with Butternut Squash

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Moroccan lentil stew
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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.

Ingredients

Servings  8   Serving Size   1 1/2 cups

  • 1 teaspoon canola oil OR
  • 1 teaspoon corn oil
  • 1 medium onion (yellow preferred), diced
  • 2 medium garlic cloves or 1 teaspoon jarred minced garlic (optional)
  • 1 1/2 teaspoons ground cumin
  • 1 1/2 teaspoons ground coriander
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 2-pound butternut squash, peeled, seeds and strings discarded, and chopped into 1-inch cubes (about 4 cups) OR
  • 20 ounces frozen butternut squash cubes
  • 5 cups low-sodium vegetable broth
  • 1 28-ounce can no-salt-added diced tomatoes
  • 1 15-ounce can no-salt-added lentils OR
  • 3/4 cup dried lentils, sorted for stones and shriveled lentils, rinsed, and drained
  • 3/4 cup chopped fresh cilantro
  • 1 teaspoon grated lemon zest

Directions

Tip: Click on step to mark as complete.

  1. In a large pot or Dutch oven, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion for 3 minutes, or until soft, stirring frequently.
  2. Stir in the garlic, cumin, coriander, cinnamon, salt, and pepper. Cook for 1 minute, or until the garlic and spices are fragrant. Stir in the butternut squash, broth, tomatoes, and lentils.
  3. Bring to a boil. Reduce the heat to low. Simmer, covered, for 40 minutes, or until the lentils are tender. Sprinkle with the cilantro and lemon zest.

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

Keep it Healthy: If you can't find no-salt-added canned lentils, opt for the dried version.

Tip: You can substitute cubed acorn squash or sweet potatoes for the butternut squash.

Nutrition Facts

Moroccan Lentil Stew with Butternut Squash

CaloriesCalories

270 Per Serving

ProteinProtein

17g Per Serving

FiberFiber

10g Per Serving

Nutrition Facts

Calories 270
Total Fat 1.0 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.5 g
Cholesterol 0 mg
Sodium 310 mg
Total Carbohydrate 53 g
Dietary Fiber 10 g
Sugars 12 g
Added Sugars 0 g
Protein 17 g

Dietary Exchanges
3 starch, 2 vegetable, 1 lean meat

 

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

17g Per Serving

FiberFiber

10g Per Serving
×
Calories 270
Total Fat 1.0 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.5 g
Cholesterol 0 mg
Sodium 310 mg
Total Carbohydrate 53 g
Dietary Fiber 10 g
Sugars 12 g
Added Sugars 0 g
Protein 17 g

Dietary Exchanges
3 starch, 2 vegetable, 1 lean meat

Ingredients

Servings  8   Serving Size   1 1/2 cups

  • 1 teaspoon canola oil OR
  • 1 teaspoon corn oil
  • 1 medium onion (yellow preferred), diced
  • 2 medium garlic cloves or 1 teaspoon jarred minced garlic (optional)
  • 1 1/2 teaspoons ground cumin
  • 1 1/2 teaspoons ground coriander
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 2-pound butternut squash, peeled, seeds and strings discarded, and chopped into 1-inch cubes (about 4 cups) OR
  • 20 ounces frozen butternut squash cubes
  • 5 cups low-sodium vegetable broth
  • 1 28-ounce can no-salt-added diced tomatoes
  • 1 15-ounce can no-salt-added lentils OR
  • 3/4 cup dried lentils, sorted for stones and shriveled lentils, rinsed, and drained
  • 3/4 cup chopped fresh cilantro
  • 1 teaspoon grated lemon zest

Directions

Tip: Click on step to mark as complete.

  1. In a large pot or Dutch oven, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion for 3 minutes, or until soft, stirring frequently.
  2. Stir in the garlic, cumin, coriander, cinnamon, salt, and pepper. Cook for 1 minute, or until the garlic and spices are fragrant. Stir in the butternut squash, broth, tomatoes, and lentils.
  3. Bring to a boil. Reduce the heat to low. Simmer, covered, for 40 minutes, or until the lentils are tender. Sprinkle with the cilantro and lemon zest.

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

Keep it Healthy: If you can't find no-salt-added canned lentils, opt for the dried version.

Tip: You can substitute cubed acorn squash or sweet potatoes for the butternut squash.

 

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