Description
A hearty and nutritious one-pot meal featuring tender butternut squash, red lentils, and kidney beans simmered with warming spices and tangy tomatoes, complemented perfectly by a refreshing fig and yogurt raita.
Ingredients
Scale
Main Ingredients
- 400g piece butternut squash, peeled, deseeded and chunkily diced
- 1 onion, sliced
- 1 tbsp olive oil
- 2 tsp ground cumin
- ½ tsp chilli flakes
- 400g can chopped tomatoes
- 100g dried red lentils
- 2 tsp agave syrup or brown sugar
- 2 tsp red or white wine vinegar
- 400g can kidney beans, drained and rinsed
Fig Raita
- 2 dried figs, finely chopped
- 150ml pot fat-free natural yogurt
- ½ small bunch parsley, chopped
Instructions
- Prepare the squash and onion: Heat the olive oil in a large pan over medium heat. Add the chunkily diced butternut squash and sliced onion. Fry for 5-8 minutes until the onion has softened and the squash starts to become tender.
- Add spices: Stir in the ground cumin and chilli flakes. Cook for 1 minute to release the flavors and toast the spices gently.
- Simmer with tomatoes and lentils: Pour in the canned chopped tomatoes along with a canful of water from the tomato can. Add the dried red lentils, agave syrup or brown sugar, and the wine vinegar. Bring the mixture to a gentle simmer.
- Cook the stew: Let the stew simmer for 10 minutes, allowing the lentils to start softening and the flavors to meld.
- Add beans and finish cooking: Stir in the drained and rinsed kidney beans. Continue cooking for a few more minutes until the lentils are tender and beans are thoroughly heated.
- Make the fig raita: In a small bowl, combine the finely chopped dried figs, fat-free natural yogurt, and chopped parsley. Mix well to create a fresh and creamy accompaniment.
- Season and serve: Season the stew with salt and pepper to taste. Serve the squash, lentil, and bean stew in bowls alongside the fig raita for a balanced and flavorful meal.
Notes
- Use dried red lentils as they cook quickly and break down nicely, thickening the stew.
- Adjust chilli flakes to your heat preference or omit for a milder dish.
- If you prefer a sweeter raita, you can add a drizzle of honey or extra chopped figs.
- This stew is great for batch cooking and keeps well in the fridge for up to 3 days.
- For a vegan version, substitute the yogurt with a plant-based alternative.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Middle Eastern-inspired
Keywords: butternut squash, lentil stew, one-pot meal, kidney beans, fig raita, healthy vegetarian dinner, quick stew, spiced lentils
