Ingredients with Measurements:
- 1 tbsp olive oil
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1 tsp smoked paprika
- 1/2 tsp cayenne pepper
- 1 butternut squash, peeled and cubed
- 1 cup red lentils
- 4 cups vegetable broth
- 1 can diced tomatoes
- 1 tbsp tomato paste
- Salt and pepper to taste
- Fresh cilantro, chopped (optional)
Special equipment needed:
- Large pot
Step-by-step instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the onion and garlic and sauté until softened, about 5 minutes.
3. Add the cumin, coriander, smoked paprika, and cayenne pepper and stir to combine.
4. Add the butternut squash and lentils and stir to coat in the spices.
5. Pour in the vegetable broth, diced tomatoes, and tomato paste and stir to combine.
6. Bring the stew to a boil, then reduce the heat to low and simmer for 30-40 minutes, or until the squash and lentils are tender.
7. Season with salt and pepper to taste.
8. Serve hot, garnished with fresh cilantro if desired.
Time:
Preparation time: 15 minutes
Cooking time: 40 minutes
Temperature:
Medium heat for sautéing and boiling, low heat for simmering.
Serving size:
4-6 servings
Nutritional information:
Calories: 250
Fat: 3g
Carbohydrates: 47g
Fiber: 12g
Protein: 12g
Substitutions for ingredients:
- You can use any type of winter squash instead of butternut squash.
- You can use green or brown lentils instead of red lentils.
- You can use chicken or beef broth instead of vegetable broth.
Variations:
- Add a can of chickpeas for extra protein.
- Add a chopped bell pepper for extra flavor and nutrition.
- Use curry powder instead of the individual spices for a different flavor profile.
Tips and tricks:
- To make this stew spicier, add more cayenne pepper or red pepper flakes.
- To make this stew milder, omit the cayenne pepper or use less.
- To make this stew creamier, stir in a can of coconut milk at the end of cooking.
Storage instructions:
Store leftovers in an airtight container in the refrigerator for up to 5 days.
Reheating instructions:
Reheat in a pot over medium heat until heated through.
Presentation ideas:
Serve in bowls with a sprinkle of fresh cilantro on top.
Garnishes:
Fresh cilantro
Pairings:
- Serve with crusty bread for dipping.
- Serve with a side salad for a complete meal.
Suggested side dishes:
- Roasted vegetables
- Steamed rice
- Quinoa salad
Troubleshooting advice:
- If the stew is too thick, add more broth or water to thin it out.
- If the stew is too thin, simmer it for longer to reduce the liquid.
Food safety advice:
- Make sure to cook the lentils and squash until they are tender to avoid any risk of foodborne illness.
Food history:
- Stews have been a staple of many cultures for centuries, as they are a great way to use up leftover ingredients and create a hearty, filling meal.
Flavor profiles:
- This stew is spicy, smoky, and slightly sweet from the butternut squash.
Serving suggestions:
- Serve this stew as a main course for a vegetarian meal.
- Serve as a side dish for a meat-based meal.
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