The perfect cozy cool weather dish filled with aromatic spices, yellow lentils and butternut squash.
What is Dal?
Refers to a ingredients like beans, peas and lentils but also a dish made with these pulse + fragrant spices. The first time I tasted Daal was while visiting London and the flavors had me hooked. Since then I’ve made it with lentils and beets, green beans, cauliflower, potato variations you name it. Dal is hearty, flavorful, creamy with just enough texture from the butternut squash and lentil. Perfect for cozy Fall into Winter days to warm up. This Butternut Squash & Lentil Dal is packed with spices like turmeric, white pepper, cumin, garlic, coriander and ginger.
Nutrition
Lentils are an amazing source of plant based protein, fiber rich carbohydrates, iron, folate. Just 1 cup of lentils has 15 grams of fiber which is almost 50% of the daily recommended fiber intake of 35 grams to give you a bit of context.
Fiber plays an important role in keeping your gut healthy, feeding the beneficial bacteria and keeping things moving along. Fiber also helps you stay full for longer and prevents spikes in blood sugar, which could trigger hunger and fatigue.
Butternut Squash & Lentil Dal
This recipe is mild, but you could of course add heat, like I did, with habanero chili powder or cayenne pepper. You can also serve this Butternut Squash & Lentil Dal with rice and greens. Place a heaping handful of spinach in about 5 minutes before serving and cover with lid to steam spinach and serve. Or if you’d like, serve it as pictured with sliced avocado and beet sprouts too.
Get Cooking!
If you make this Butternut Squash & Lentil Dal recipe I would love to see your dish! Share with me by leaving a comment below or take a photo and tag me on Instagram @sidebarnutrition 🙂
Butternut Squash & Lentil Daal
Ingredients
- 3 cups butternut squash, peeled and diced
- 4 cups vegetable stock
- 2 cup split yellow lentil
- 1/2 onion, diced
- 4 garlic cloves, minced
- 1 13.5 oz. can coconut milk, full fat
- 2 tablespoons olive oil
- 1 tablespoon tomato paste
- 1/2 teaspoon turmeric
- 1/2 teaspoon onion powder
- 1/4 teaspoon ground coriander
- 1/4 teaspoon ground ginger
- 1/8 teaspoon white pepper
- 1/8 teaspoon ground cumin
Instructions
- In large skillet heat olive oil over low heat, once the oil is hot add onion sauté until translucent, add garlic, tomato paste and spices.
- Stir to combine, add diced butternut squash, lentils and broth increase heat to medium and bring to a boil.
- Reduce heat before adding coconut milk then return to a boil. Simmer for about 25 minutes or until butternut squash is fork tender, lentils should be tender, not mushy.
- Enjoy!*
Notes
* Serve the Dal with rice, pita bread, crackers or add in greens like spinach, kale or as pictured with beet sprouts and avocado.
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