The addition of cumin, coriander, and cinnamon herald Moroccan flavors from spices that are probably already hanging out in the spice cabinet.
Moroccan Lentil Stew with Butternut Squash
Calories270 Per Serving
Protein16.8g Per Serving
Fiber9.6g Per Serving
|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|
|Total Carbohydrate||52.6 g|
|Dietary Fiber||9.6 g|
|Added Sugars||0 g|
3 starch, 2 vegetable, 1 lean meat
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
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.
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.
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.
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.