Heart Healthy
The addition of cumin, coriander, and cinnamon herald Moroccan flavors from spices that are probably already hanging out in the spice cabinet.
Print Recipe
Moroccan Lentil Stew with Butternut Squash
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Servings
8
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Serving Size:
1 1/2 cups
Ingredients
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1 teaspoon canola oil OR -
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1 medium yellow onion -
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1 1/2 teaspoons cumin -
1 1/2 teaspoons coriander -
1 teaspoon cinnamon -
1/2 teaspoon salt -
1/4 teaspoon pepper -
1 butternut squash OR -
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5 cups vegetable broth -
1 can tomatoes -
1 can lentils OR -
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3/4 cup cilantro -
Directions
Tip: Click on step to mark as complete.
-
In a large pot or Dutch oven, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion for 3 minutes, or until soft, stirring frequently. -
Stir in the garlic, cumin, coriander, cinnamon, salt, and pepper. Cook for 1 minute, or until the garlic and spices are fragrant. Stir in the butternut squash, broth, tomatoes, and lentils. -
Bring to a boil. Reduce the heat to low. Simmer, covered, for 40 minutes, or until the lentils are tender. Sprinkle with the cilantro and lemon zest.
Cooking Tip: Ground cinnamon isn't just for desserts. Consider adding it to stews and chilis for a touch of earthiness.
Keep it Healthy: If you can't find no-salt-added canned lentils, opt for the dried version.
Tip: You can substitute cubed acorn squash or sweet potatoes for the butternut squash.
Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 270 | |
|---|---|---|
| Total Fat | 1.0 g | |
| Saturated Fat | 0.0 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 0.0 g | |
| Monounsaturated Fat | 0.5 g | |
| Cholesterol | 0 mg | |
| Sodium | 310 mg | |
| Total Carbohydrate | 53 g | |
| Dietary Fiber | 10 g | |
| Sugars | 12 g | |
| Added Sugars | 0 g | |
| Protein | 17 g | |
Dietary Exchanges
3 starch, 2 vegetable, 1 lean meat
-
Servings
8
-
Serving Size:
1 1/2 cups
Ingredients
-
1 teaspoon canola oil OR -
-
1 medium yellow onion -
-
1 1/2 teaspoons cumin -
1 1/2 teaspoons coriander -
1 teaspoon cinnamon -
1/2 teaspoon salt -
1/4 teaspoon pepper -
1 butternut squash OR -
-
5 cups vegetable broth -
1 can tomatoes -
1 can lentils OR -
-
3/4 cup cilantro -
Directions
Tip: Click on step to mark as complete.
-
In a large pot or Dutch oven, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion for 3 minutes, or until soft, stirring frequently. -
Stir in the garlic, cumin, coriander, cinnamon, salt, and pepper. Cook for 1 minute, or until the garlic and spices are fragrant. Stir in the butternut squash, broth, tomatoes, and lentils. -
Bring to a boil. Reduce the heat to low. Simmer, covered, for 40 minutes, or until the lentils are tender. Sprinkle with the cilantro and lemon zest.
Cooking Tip: Ground cinnamon isn't just for desserts. Consider adding it to stews and chilis for a touch of earthiness.
Keep it Healthy: If you can't find no-salt-added canned lentils, opt for the dried version.
Tip: You can substitute cubed acorn squash or sweet potatoes for the butternut squash.
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