Description
A hearty and nutritious one-pot meal combining sweet butternut squash, protein-rich lentils and kidney beans, flavored with warm spices and served alongside a refreshing fig and yogurt raita for a perfectly balanced dish.
Ingredients
Scale
Main Ingredients
- 400g 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 and soften squash and onion: Heat the olive oil in a large pan over medium heat, then add the diced butternut squash and sliced onion. Fry together gently for 5-8 minutes until the onion becomes soft and translucent.
- Add spices: Stir in the ground cumin and chilli flakes into the softened vegetables, cooking for about 1 minute to release their fragrant aromas.
- Add liquids and lentils: Pour in the chopped tomatoes along with a canful of water from the tomato can to add moisture. Then add the dried red lentils, agave syrup or brown sugar, and the red or white wine vinegar. Stir well to combine.
- Simmer the stew: Bring the mixture to a gentle simmer and cook uncovered 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, then cook for a further few minutes until the lentils are tender and the beans are thoroughly heated through.
- Make the fig raita: While the stew simmers, combine the finely chopped dried figs with the fat-free natural yogurt and chopped parsley in a small bowl. Mix well to create a sweet and tangy raita.
- Season and serve: Season the stew with salt and pepper to taste. Serve the squash, lentil, and bean stew hot in bowls accompanied by a side of fig raita for added creaminess and flavor contrast.
Notes
- This one-pot meal is perfect for a comforting weeknight dinner and can easily be made vegan by substituting the yogurt with a plant-based alternative.
- Dried red lentils cook quickly but keep an eye on the stew to ensure they reach your desired tenderness without becoming mushy.
- Adjust the chilli flakes amount to control the heat level according to your preference.
- Use fresh parsley for best flavor, but coriander can be used as a substitute if preferred.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Main Dish
- Method: Stovetop
- Cuisine: Mediterranean
Keywords: butternut squash, lentils, kidney beans, one-pot meal, healthy stew, fig raita, vegetarian dinner, protein-rich, Mediterranean recipe
