Lentil & Squash Curry
Tuesday, November 12, 2024
Lentil & Squash Curry
Warm Up with A Perfect, Nutrient-Packed Dish for the Season
As the days grow shorter and the air turns crisp, there’s nothing like a cozy, warming bowl of curry to nourish both body and soul. This Lentil & Squash Curry is everything you could want in a Fall or Winter meal. It's rich in flavor, loaded with seasonal nutrients and hearty. Plus, it’s plant-based and family-friendly, making it a wonderful addition to the mealtime rotation this season.
Let’s dive into what makes this dish not only delicious, but also a powerhouse of nutrients that support wellness.
Nutrients in this Curry
- Lentils
Lentils are a fantastic source of plant-based protein and fiber, which means this dish is not only satisfying but also supports digestion and helps regulate blood sugar. They’re also rich in iron, which is essential for energy production—something we all need as the days get shorter. The green lentils in this recipe are hearty and hold up well in soups and stews, providing a satisfying texture that the whole family will enjoy.
Red lentils may also be used, just note that the consistency will change. Red lentils break down more in this type of dish. - Butternut Squash
Squash is a seasonal superstar in the fall and winter months, providing a dose of beta-carotene, a powerful antioxidant that converts to vitamin A. This nutrient is key for immune function, which I love for keeping those seasonal colds away. Squash also brings a subtle sweetness and creamy texture to the curry, which also balances the spices. - Carrots and Potatoes
Carrots and potatoes are staple root vegetables that add bulk and heartiness to this dish. Carrots are another excellent source of beta-carotene, while potatoes provide vitamin C and potassium, supporting the immune system. With kids, I'm constantly trying to support immune health! Together, they make this curry more filling and family-friendly. - Spices - Cumin, Coriander, Turmeric, and Paprika
Spices are not just flavor boosters, they also pack bring health benefits. Cumin and coriander are known for aiding digestion and adding warmth to dishes. Turmeric contains curcumin, an anti-inflammatory compound that supports joint health and overall wellness. Smoked paprika or cayenne (if you like heat) a slight smokiness, rounding out the flavors of this warming dish. - Coconut Milk
Coconut milk adds a lovely creaminess to the curry, and its healthy fats make this meal satisfying without feeling heavy. While this recipe uses lite coconut milk to keep the fat content low, you could substitute with another plant-based milk if you prefer. - Greens (Spinach or Kale)
Adding spinach or kale provides extra fiber, iron, and vitamins A, C, and K. These greens enhance its nutrient profile, making it a meal that’s as good for your health as it is for your taste buds.
Why This Lentil & Squash Curry is Perfect for the Whole Family
One of the best things about this dish is that it’s both hearty and family-friendly. This is a big deal in my household, as my husband prefers heartiness and my kiddos want something delicious but not too spicy.
The mild flavors appeal, and the dish is easily adaptable. If someone in your family loves a little spice, sprinkle in some extra paprika or cayenne. If you have picky eaters, you can blend part of the soup to make it creamy and less chunky. Serve it with warm bread or rice, and watch it disappear!
What You'll Need (Ingredients):
- 6 cups Vegetable Broth (divided)
- 1 Yellow Onion (chopped)
- 2 cloves Garlic (minced)
- 1 tsp Ground Coriander
- 1 tsp Ground Cumin
- 1 tsp Turmeric (ground)
- 1 tsp Smoked Paprika (or substitute Cayenne Pepper for a bit of heat)
- Salt and Black Pepper (to taste)
- 1 medium Carrot (peeled and chopped)
- 1 large Yellow Potato (peeled and cut into small cubes)
- 2 cups Butternut Squash (peeled and cut into small cubes)
- 1 cup Dry Green Lentils (rinsed)
- 1 can Lite Coconut Milk (~13.5 oz, or substitute another plant-based milk for a lower fat option)
- 2 cups Baby Spinach (or substitute with kale for extra greens)
To Make:
Making this curry is straightforward, and it comes together in about 45 minutes.
Here’s a quick overview:
- Start by sautéing onions and garlic in a bit of vegetable broth (or water) until softened and browned.
This adds a fragrant base to the dish without the need for oil, making it lighter and healthier. - Next, add the ground cumin, coriander, turmeric, and smoked paprika, stirring for about a minute. Add about a tablespoon of water or broth to keep from sticking. This step enhances the depth of flavor.
- Add the Vegetables and Lentils
Toss in the carrots, potatoes, butternut squash, and green lentils, and stir to combine. Adding the rest of the vegetable broth, bring everything to a gentle boil, then cover and cook for 20 minutes, stirring occasionally. - Finish with Coconut Milk and Greens
Remove the lid, add the lite coconut milk and spinach or kale, and cook for another 10–15 minutes until the curry has thickened and the vegetables are tender.
Eating Seasonally for Your Wellness
Eating seasonally and plant-based is a great way to nourish your body with whole foods that offer vitamins, minerals, and fiber. This curry provides a balanced meal that supports energy, immune health, and digestion. It’s high in fiber and protein, helping you feel full longer.
Perfect for Meal Prep
This Lentil & Squash Curry stores wonderfully, making it ideal for meal prep. Refrigerate leftovers in an airtight container for up to four days or freeze for up to three months. Reheat with a splash of broth to enjoy a quick, delicious, and nutrient-packed meal anytime.
So, if you’re looking for a cozy, nutritious, and easy-to-make dish that incorporates the flavors of the season, give this Lentil & Squash Curry a try. Your body (and your taste buds) will thank you!
This recipe is the perfect addition to your Fall and Winter rotation, helping you stay nourished and energized through the colder months. Enjoy!
Hi, I'm Lacy Catao
Owner of Reimagine Nutrition
I'm Lacy, a board-certified holistic health practitioner specializing in holistic nutrition and longevity wellness. I aim to provide you with practical tips, delicious recipes, and empowering insights to support your wellness journey. Unlock the secrets to living your healthiest, most vibrant life!
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