I often pick up vegetables at the market because they appeal to me, even if I don't have a plan for them yet. It helps me to be more adventurous in my cooking. Butternut squash is in season and often on my counter these days. I love to use it in soup, but wanted something different, so, looking in the cupboards, I found a few staples and with 7 simple ingredients and half an hour, pulled together a delicious curry. I've been eating it for lunch, dinner and even as a snack. There are no undesirables in this - it's all good.
BUTTERNUT SQUASH & LENTIL CURRY
1 small onion, chopped
2 small or 1 large garlic clove, chopped fine
1 1/2 cup red lentils
4 cups water
4 teaspoons curry powder (I used medium)
4 cups chopped butternut squash
1/2 green chili (or red) finely chopped - can use more if you prefer more spice
(can serve with coriander leaves and a dollop of yogurt)
This is so easy! Peel and chop butternut squash, set aside. Chop onion and garlic and quickly sauté (can use a little olive oil if you choose) in a large pot. Rinse the lentils with water and then add to pot. Stir. Add water and squash. Add curry powder. Stir. Add diced chili. Bring to the boil, turn down and allow to simmer for approximately 20 minutes. Check that the squash has softened and the mixture has thickened as the lentils cooked. Done. I like mine with some torn coriander leaves and a dollop of natural yogurt.
BUTTERNUT SQUASH & LENTIL CURRY
1 small onion, chopped
2 small or 1 large garlic clove, chopped fine
1 1/2 cup red lentils
4 cups water
4 teaspoons curry powder (I used medium)
4 cups chopped butternut squash
1/2 green chili (or red) finely chopped - can use more if you prefer more spice
(can serve with coriander leaves and a dollop of yogurt)
This is so easy! Peel and chop butternut squash, set aside. Chop onion and garlic and quickly sauté (can use a little olive oil if you choose) in a large pot. Rinse the lentils with water and then add to pot. Stir. Add water and squash. Add curry powder. Stir. Add diced chili. Bring to the boil, turn down and allow to simmer for approximately 20 minutes. Check that the squash has softened and the mixture has thickened as the lentils cooked. Done. I like mine with some torn coriander leaves and a dollop of natural yogurt.
Some info to enjoy along with this dish: butternut squash is low fat and low calorie, high in fibre, has lots of potassium (helps lower blood pressure and benefits bone health), Vitamin A (from beta-carotene, helps vision, immune system and cell growth), Vitamin C (an antioxidant, also used for tissue growth and repair), Vitamin B6 (helps body make antibodies, maintain nervous system, make hemoglobin and maintain blood sugar), and Magnesium (aids in the absorption of calcium, benefiting bone health + its vital to over 300 biochemical reactions in the body). Its bright orange color also signifies a high carotenoid content (protect against heart disease, certain cancers and macular degeneration). It's important to note - supplements are not a replacement for vitamins and minerals received through food. While they may be of some benefit to those unable to access healthy food, many recent studies are finding that over-supplementation is actually damaging to overall health.
And let's not forget the goodness of lentils! A long lasting staple to keep in your cupboard. They are also low in fat and calories and high in fibre, iron, folate and protein.
And let's not forget the goodness of lentils! A long lasting staple to keep in your cupboard. They are also low in fat and calories and high in fibre, iron, folate and protein.
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