Cozy Butternut, Sweet Potato, and Red Lentil Stew
Cozy Butternut, Sweet Potato, and Red Lentil Stew
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  • prep: 20 min
  • cook: 30 min
  • total: 50 min
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  • servings:
  • Summary

    Butternut squash, red lentils, and sweet potato are wrapped in a lightly sweet and creamy coconut and tomato broth accented with spicy notes of turmeric, cumin, chili powder, cayenne, and garlic. Apple cider vinegar provides a tangy brightness to bring everything together. This stew tastes better the next day once the flavours have had a chance to mingle; if you can make it the day before serving, I’d highly recommend it! This recipe was created for Pulse Canada, and was inspired by Delicio...

    Ingredients

    • 2 tablespoons (30 mL) extra-virgin olive oil
    • 1 medium onion, diced (about 2 cups/280 g)
    • 3 to 4 large garlic cloves, minced
    • 3 cups (400 g) peeled, seeded, and diced butternut squash*
    • 1 large sweet potato (450 g), peeled and diced (2 1/2 cups/340 g)*
    • 3 cups (750 mL) low-sodium vegetable broth
    • 1 (14-ounce/398 mL) can diced tomatoes
    • 1 (14-ounce/398 mL) can light coconut milk
    • 1/2 cup (100 g) dried red lentils, rinsed**
    • 3 tablespoons (45 mL) tomato paste
    • 1 1/2 teaspoons ground turmeric
    • 1 1/2 teaspoons ground cumin
    • 1/2 teaspoon chili powder
    • 1/4 teaspoon cayenne pepper, or more if you like heat
    • Fine sea salt, to taste (I use 1 1/2 teaspoons pink salt)
    • Freshly ground black pepper, to taste
    • 3 teaspoons (15 mL) apple cider vinegar, or to taste
    • 1 bunch chard, stemmed and finely chopped***
    • Fresh cilantro or parsley, minced
    • Cooked rice
    • Garlic powder and chili powder

    Instructions

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    Nutritional Info
    • Servings Per Recipe: 11
    • Amount Per Serving
    • Calories: 143 % Daily Value *
    • Total Fat: 3 g 5.2%
    • Saturated Fat: 1 g 2.8%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 627 mg 26.11%
    • Calcium: 44 mg 4.39%
    • Potassium: 429 mg 12.25%
    • Magnesium: 0 mg 0%
    • Iron: 2 mg 9.86%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 25 g %
    • Dietary Fiber: 5 g 20.51%
    • Sugar: 4 g
    • Protein: g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 173.66%
    • Vitamin C 18.58%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables1
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq