Lentil Squash Sweet Potato Stew

18 50 191
Ingredients Minutes Calories
Prep Cook Servings
15 min 35 min 10
Lentil Squash Sweet Potato Stew
Health Highlights

Ingredients


2 tbsp Extra virgin olive oil
1/2 cup slices Fennel (diced)
1/2 cup Green onion (diced; green parts ONLY)
5 cup Butternut squash (cubed)
3 cup Sweet potato
3 cup Vegetable stock/broth, gluten-free (low FODMAP stock)
1 can(s) (16 oz) Diced tomatoes, canned
1 can(s) (13.5 oz) Coconut milk, sweetened
2 cup Lentils, canned (rinsed well)
3 tbsp Tomato paste, organic
1 tsp Turmeric, ground
1 1/2 tsp Cumin (ground)
1 tsp Chili powder (ancho)
1/4 tsp Salt
1/2 tsp Black pepper
2 tsp Apple cider vinegar
1 1/2 cup Spinach (de-stemmed and; chopped)
1/2 cup Parsley, fresh (chopped; optional)

Instructions


  1. Rinse all of your fresh vegetables (including the squash). Small dice the fennel bulb and green onion. Chop the squash in half, remove the seeds and peel. Cut into small cubes. Peel the sweet potato and cut into small cubes. Make the cubes no bigger than 2 cm (3/4 inch) try to make the cubes approximately the same size; the smaller the cubes the faster the stew will cook.
  2. Heat the olive oil in a large pot over medium heat. Add the fennel and cook for 3 minutes. Stir in the green onion and cook for 1 minute. Stir in the squash and sweet potato and cook for 2 minutes longer.
  3. Pour in the broth, diced tomatoes and coconut milk. Stir in the lentils, tomato paste, turmeric, cumin, chili powder, salt and pepper. Increase the heat to medium-high. Once the stew starts to boil decrease the heat to medium-low and let simmer uncovered until the cubes of vegetables are soft (approximately 30 minutes but will vary based on cube size). Stir occasionally.
  4. Turn off the heat and add the apple cider vinegar. Option to use an immersion blender to thicken the stew. Use the blender in 1 second increments until desired thickness is achieved; avoid over-blending.
  5. Stir in the spinach. It will wilt down after one minute. Option to also stir in the parsley. Taste the stew and add more seasoning as necessary (salt, pepper, vinegar, cumin, chili powder and/or turmeric.
  6. Serve hot and top with extra parsley. Cool off extra stew and store in fridge (up to 5 days) or freezer (up to 3 months).

Nutrition Facts

Per Portion

Calories 191
Calories from fat 62
Calories from saturated fat 15.2
Total Fat 6.9 g
Saturated Fat 1.7 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 3.2 g
Cholesterol 0
Sodium 525 mg
Potassium 731 mg
Total Carbohydrate 29.8 g
Dietary Fiber 7.2 g
Sugars 6.4 g
Protein 6.1 g

Dietary servings

Per Portion


Meat Alternative 0.3
Vegetables 2.7

Energy sources


Pygal55%466.7646178991761208.11348850649532%295.00654871031315216.8214513235859613%345.72204521127114.2220059948145455%32%13%CarbohydratesFatProtein

Meal Type(s)





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