Moroccan Lentil Stew with Butternut Squash

Name: Moroccan Lentil Stew with Butternut Squash
Cook time: 40 min
Total time: 40 min
Cuisine: Moroccan, African
Ingredients: 1 teaspoon canola oil, or 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; 3/4 cup dried lentils, sorted for stones and shriveled lentils, rinsed, and drained, or 1 15-ounce can no-salt-added lentils; 3/4 cup chopped fresh cilantro; 1 teaspoon grated lemon zest

4 steps

Cook:40min

Calories270 Serving Size 1 1/2 cups

Updated at: Wed, 23 Oct 2024 19:13:07 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories134.6 kcal (7%)

Total Fat1 g (1%)

Carbs27.4 g (11%)

Sugars5.7 g (6%)

Protein6.3 g (13%)

Sodium241.3 mg (12%)

Fiber4.9 g (17%)

% Daily Values based on a 2,000 calorie diet

Ingredients

8 servings

1 teaspooncanola oil

or corn oil

1onion

medium, yellow preferred, diced

2garlic cloves

medium, or 1 teaspoon jarred minced garlic, optional

1 ½ teaspoonsground cumin

1 ½ teaspoonsground coriander

1 teaspoonground cinnamon

½ teaspoonsalt

¼ teaspoonpepper

1 x 2 poundbutternut squash

peeled, seeds and strings discarded, and chopped into 1-inch cubes, or 20 frozen butternut squash cubes

5 cupslow-sodium vegetable broth

1 x 28 ouncecan no-salt-added diced tomatoes

¾ cupdried lentils

sorted for stones and shriveled lentils, rinsed, and drained, or 1 15-ounce can no-salt-added lentils

¾ cupfresh cilantro

chopped

1 teaspoongrated lemon zest

Instructions

Step 1

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

Step 2

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.

Step 3

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.

Step 4

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.

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