Recipe - Curried Lentil and Squash


Serves 4
Serve with green salad

Nutrition goldmine: This dish will please everyone at the table. Lentils and dried beans, packed with soluble fiber, are one of the best foods to help lower your cholesterol. They are extremely filling, which helps control appetite. Butternut squash is an excellent source of potassium and vitamins A and C.

  • 1 c. lentils
  • 1 Tbsp. olive oil
  • ¼  tsp. salt
  • 2 Tbsp. fresh or bottled lemon juice
  • 1 bay leaf
  • 1 celery stalk, chopped
  • 1 medium carrot, peeled and chopped
  • 1 lb. butternut squash, peeled, seeded, and cubed
  • 1 ripe tomato, diced, with juice
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1 Tbsp. curry powder or to taste
  • ¼ c. dry white wine
  • ¾ c. low-sodium vegetable or chicken broth
  • ¼ c. raisins
  • ¼  c. cilantro, chopped, optional
  • ½  c. nonfat plain yogurt 
  1. Simmer lentils, partially covered, in 3 cups of water with salt until tender, about 20 minutes. Drain and set aside.
    While the lentils are cooking, heat olive oil in a large nonstick saucepan. Sauté onions and garlic until golden, then add squash, tomatoes, carrots, and celery. Sauté for 5 minutes.
  2. Add curry powder and bay leaf and sauté briefly, until fragrant. Add lemon juice, wine, and broth. Cover and simmer until vegetables are tender, stirring occasionally, about 25 minutes.
  3. Add cooked and drained lentils and raisins to the pan and cook for an additional 5-10 minutes, until flavors are blended. Stir in chopped cilantro.
  4. Top each serving with a dollop of yogurt.
Per serving:332 calories, 18 gm protein, 60 gm carbohydrate, 4 gm fat, 1 gm sat fat, 3 gm mono fat, 20 gm fiber, 279 mg sodium

The seasoned cook notes that if you can find the small green French lentils called lentilles de Puy, try them in this dish. They hold their shape better than regular lentils and have a more delicate flavor.