Red Lentil and Squash Curry Stew

Red Lentil and Squash Curry Stew

Something personal from Ellice about this yummy dish!

Ingredients:

  • 1 tsp. extra virgin olive oil
  • 1 sweet onion, chopped
  • 3 garlic cloves, minced
  • 1 Tbsp. curry powder (or more to taste)
  • 1 carton or 4 cups homemade vegetable broth
  • 1 cup red lentils
  • 3 cups cooked butternut squash (cubed and roasted at 400 degrees for 30 min)
  • 1 cup green of choice (I like rainbow chard)
  • Fresh grated ginger, to taste (optional)
  • Kosher salt and black pepper, to taste

Instructions:

  1. Heat the olive oil in a large pot and add the chopped onions and minced garlic. Sautee for about 5 minutes over medium heat.
  2. Stir in the curry and cook for another couple of minutes. Add broth and lentils and bring to a boil. Reduce heat and simmer for 10 minutes.
  3. Stir in the cooked butternut squash and greens. Cook over medium heat for about 5-8 minutes. Season with salt, pepper and freshly grated ginger to taste.

Lentils: Lentils are a good source of protein, folic acid, dietary fiber and many trace minerals. Folic acid deficiency has been linked with damage to the artery and a reduced integrity of the vessel wall. It has also been connected to osteoporosis. The fiber in lentils has been shown to help lower cholesterol. They are also effective in managing blood sugar by preventing blood sugar from rising too quickly due to the high fiber content.

Butternut Squash: A great source of carotenes, an antioxidant with protective effects against cancer, heart disease and oxidative damage. Squash is also a rich source of fiber, folic acid and vitamin C.

Swiss Chard: High in carotenes, Vitamin C, E and K. Vitamin K is important for maintaining bone health.

*Recipe from OhSheGlows.com

Murray, M. (2005). The Encyclopedia of Healing Foods. New York: Atria Books.
Murray, M. (1996). Encyclopedia of Nutritional Supplements. New York: Three Rivers Press

 

 

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