Flavorful Butternut Squash Lentil Stew
A creamy, flavorful vegan stew combining tender butternut squash, protein-rich red lentils, and a touch of peanut butter. Quick, easy, and perfect for weeknight dinners, it’s rich in fiber, healthy fats, and plant-based protein, making it satisfying, nourishing, and family-friendly.
Equipment
- 1 large casserole pot
- 1 cutting board
- 1 chef’s knife
- 1 Grater
- Measuring Cups and Spoons
- Wooden spoon or spatula
Ingredients
- 1 tbsp Extra Virgin Olive Oil
- 1 large brown onion finely chopped
- 1 tbsp medium curry powder
- 3 cloves garlic finely chopped or crushed
- 1 medium butternut squash half diced into 1 cm cubes, half grated
- 500 ml vegetable stock
- 225 g 1 cup tomato passata
- 200 ml 1 cup coconut milk
- 80 g ⅓ cup peanut butter
- 75 g ⅓ cup split red lentils, rinsed
- ½ tsp sea salt
- 200 g fresh spinach washed
Optional topping:
- Chopped almonds
Instructions
- Prepare Ingredients Carefully: Start by washing and peeling your butternut squash. Cut half of the squash into small 1 cm cubes for texture and grate the other half to create a creamy base for the stew. Chop the onion finely and crush or mince the garlic cloves. Rinse the red lentils thoroughly under cold water to remove excess starch. Having all ingredients ready before cooking ensures a smooth process.
- Heat the Olive Oil Gently: Place a large casserole or heavy-bottomed pot over medium-high heat. Pour in 1 tablespoon of extra virgin olive oil and allow it to warm for 30–60 seconds. The oil should shimmer slightly but not smoke. This step is crucial as it forms the flavor foundation for the stew.
- Sauté the Onion Slowly: Add the finely chopped onion to the hot oil. Stir occasionally, letting it cook for about 5 minutes until it turns translucent and soft. Avoid browning the onion too quickly; the goal is to release its natural sweetness and create a flavorful base.
- Infuse Spices and Garlic: Sprinkle in 1 tablespoon of medium curry powder and add the minced garlic. Stir continuously for 1 minute until the spices release their aroma. Be mindful not to burn the garlic, as this will make it bitter. This step allows the flavors to bloom and coat the onions evenly.
- Incorporate Butternut Squash: Add both the diced and grated butternut squash to the pot. Stir carefully to coat all pieces with the onion, garlic, and spice mixture. The grated squash will start to soften immediately, while the diced pieces will maintain some bite. This combination creates a perfect balance of texture.
- Add Liquids and Peanut Butter: Pour in 500 ml of vegetable stock, 225 g of tomato passata, and 200 ml of coconut milk. Stir gently to combine, then add 80 g of peanut butter. Continue stirring until the peanut butter melts fully into the liquid, forming a smooth, creamy sauce. Reduce the heat to medium-low to maintain a gentle simmer.
- Simmer to Develop Flavor: Allow the stew to simmer for 10 minutes. During this time, the grated squash will break down, thickening the sauce naturally. Stir occasionally to prevent sticking or burning on the bottom of the pot. The combination of coconut milk, peanut butter, and tomato passata will form a rich, aromatic base.
- Cook Lentils and Season: Add the rinsed red lentils and ½ teaspoon of sea salt to the simmering stew. Continue cooking for 5–7 minutes until the lentils are tender and the diced squash is soft but still holds its shape. Taste occasionally and adjust seasoning if needed. This step ensures both protein-rich lentils and squash are perfectly cooked.
- Wilt Fresh Spinach: Just before serving, add 200 g of washed fresh spinach leaves to the pot. Stir gently to combine and allow the residual heat to wilt the leaves. Spinach should remain bright green and tender, adding freshness and extra nutrients to the stew.
- Serve and Garnish Thoughtfully: Spoon the stew into bowls while still warm. Optionally, sprinkle with chopped almonds for added crunch and nutty flavor. Serve immediately with crusty bread, rice, or enjoy as a wholesome one-pot meal. The stew will be creamy, hearty, and packed with plant-based protein, fiber, and healthy fats.
Notes
- Grating half of the butternut squash creates a naturally creamy base, while dicing the other half provides chunky texture.
- Rinsing red lentils removes excess starch and prevents them from clumping.
- Stir the stew regularly to prevent sticking and ensure even cooking.
- Coconut milk and peanut butter add richness and healthy fats without overpowering the natural sweetness of squash.
- Taste and adjust seasoning before serving for the best flavor balance.
- Optional toppings like chopped almonds, pumpkin seeds, or fresh herbs enhance texture and presentation.
- Simmer gently rather than boiling to maintain lentils’ shape and a smooth sauce.
- Toast curry powder with garlic to release deep, aromatic flavors.
- Spinach should be added just before serving to preserve its vibrant color and nutrients.
