Adapted from Angela (Oh She Glows. com). Edited and altered by Dr John
Animal free, gluten-free, nut-free, pressed oil free, refined sugar-free
Butternut squash, red lentils, and sweet potato are wrapped in a lightly sweet and creamy coconut and tomato sauce. These complementary ingredients are accented with spicy turmeric, cumin, chili powder, cayenne, and garlic. This stew tastes even better the next day!
Makes 11 cups (2.75 quarts)
Total Prep and Cook Time: 50 minutes
Ingredients:
For the stew:
- ¼ cup Vegie Broth or water for sautéing vegies +more if needed
- 1 medium onion, diced (about 2 cups)
- 3 to 4 large garlic cloves, minced (or 1½ to 2 tsp pre-minced garlic)
- 3 cups (or 400 g/14oz.) peeled, seeded, and diced butternut squash*
- 1 large sweet potato (or 450 g/16oz.), peeled and diced (2 1/2 cups) *
- 1 cup low-sodium vegetable broth + more if needed.
- 1 (14-ounce) can diced tomatoes
- 1 (14-ounce) can light coconut milk
- 1/2 cup dried red lentils- rinsed**
- 3 Tbsp tomato paste
- 1 1/2 teaspoons ground turmeric
- 1 1/2 teaspoons ground cumin
- 1/2 teaspoon chili powder
- 1/4 teaspoon cayenne pepper, or more if you like heat😊
- 3 tsp low sodium tamari (or low sodium Soy Sauce)
- Freshly ground black pepper, to taste
- 3 teaspoons apple cider vinegar, or to taste
- 1 bunch spring mix or other favorite greens (5oz.)- stemmed and chopped***
Optional accompaniments:
- Whole Intact Grain side (lie Farro, Brown Rice, Quinoa, or whearberries
- Fresh cilantro or parsley, minced on top at serving.
- Chili powder dusting at serving
- Unsalted peanuts or pistachio nuts garnish at serving
Stove Top Instructions:
- Heat ¼ cup broth or water in large pot. Add the onion, and garlic. Stir to combine. Sauté over medium heat for 3 to 4 minutes until the onion is softened.
- Add the squash and sweet potato and stir to combine; and add tamari or Soy Sauce and continue sautéing for a 2 to 3 minutes longer.
- Add the ¾ cup broth, diced tomatoes (with juices), coconut milk, lentils, tomato paste, turmeric, cumin, chili powder, cayenne, and pepper. Stir well to combine.
- Increase heat and bring to a boil. Reduce heat to medium, stir again, and simmer uncovered for about 30 minutes, stirring occasionally, until the squash and potato are fork- tender. Reduce heat.
- Add the apple cider vinegar to taste. Adjust the other seasonings if desired.
- Mix in the greens and stir and cook for couple minutes until the greens are heated and wilted.
- Serve.
Instant Pot Instructions (Dr John and Linda’s method):
- If you use an Instant Pot pressure cooker set it on Sauté Mode and do step 1 (above).
- Now mix in all the other ingredients up to (and including) Tamari in the Instant Pot; and set the Instant Pot to cook for 12 minutes. When done carefully vent and open the Instant Pot. Leave the pot in warming mode.
- Perform steps 5 and 6 (above) while it is all still hot. Done!
Optional Serving Accompaniments:
- Whole Intact Grain side (lie Farro, Brown Rice, Quinoa, or wheatberries)
- Fresh cilantro or parsley, minced on top at serving.
- Chili powder dusting at serving
- Unsalted peanuts or pistachio nuts garnish at serving.
Plating: Scoop some cooked intact whole grain into bottom of a bowl and then ladle the stew overtop.
Tips:
* Dice the squash and sweet potatoes into about ¾” pieces prior to beginning the cooking process.
** You can swap the red lentils for 1 14-ounce can of chickpeas (rinsed).
*** You can swap the chard for 5 ounces of baby spinach or a bunch of stemmed kale. Chop the greens into smaller pieces for easier eating.
Storage: Keeps in the fridge for up to 7 days; and it freezes for 2 to 3 months.
On the screen and on the tray. Dr John’s Football Day lunch break!