Butternut Squash Lentil Stew
on Apr 28, 2020, Updated Sep 05, 2024
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This healthy vegan sweet potato butternut squash lentil stew is is easy to make in one pot in 40 minutes.
About the Recipe
This stew is made with a comforting combination of sweet potato and butternut squash with nutrition lentils. The recipe is a good source of plant-based protein, gluten-free, oil-free and suitable for making in advance.
Each serving provides 15 grams of protein and 19 grams of fiber so it makesa. filling and satisfying meatless option.
You can also use sweet potato in this Vegan Sweet Potato Lentil Stew and Vegan Sweet Potato Peanut Stew or lentils in this Vegan Lentil Stew. If you love curry flavours, this Vegan Curried Chickpea Stew and Chickpea Potato Curry are both delicious as well.
Ingredients
- Onion, Garlic and Ginger: Flavor basics to start your stew, if you’re missing fresh ginger, no big deal, you can omit it or use a pinch of ground ginger.
- Sweet Potato: 2 cups cubed or about 1 medium sweet potato, regular potato would work fine here too, or you can use all butternut squash.
- Butternut Squash: You can use frozen peeled squash if you don’t feel like dealing with a whole one!
- Lentils: The recipe calls for uncooked green lentils but I’ve noted how to make it with red lentils below.
- Mushrooms: White or cremini mushrooms work. If you don’t like mushrooms, you can leave them out.
- Broth: Any vegetable broth or stork, homemade or store-bought, works.
- Spinach: Finely chopped kale works as a substitute.
This list is not complete. Please see the recipe card at the end of the post for the complete ingredient list with measurements and detailed instructions.
Step-by-Step Instructions
Step 1. Cook the onions, garlic and ginger for a few minutes, then stir in the spices.
Step 2. Add the squash, carrots, sweet potato, lentils and broth and simmer until the sweet potato and squash are tender. This should take about 20 minutes.
Step 3. Mix in the chopped mushrooms, cover and simmer for another 5 minutes.
Step 4. Stir in the spinach, turn off the heat and let sit for a few minutes until the spinach has wilted and mixed into the squash. Season with salt and pepper, if you feel it needs it, and enjoy right away.
FAQs
This recipe can be made with 2 cups of pre-cooked lentils or a 19 oz can of drained and rinsed lentils. Reduce the simmering time to about 20 minutes, reduce the broth to 1 cup and add the cooked lentils when you mix the spinach in.
Yes. To use red lentils, use the same amount green and reduce the cooking time as red lentils don’t take as long to cook as green. Simmer until the lentils are tender, about 15-20 minutes.
If storing leftovers, let it cool then store in a sealed container in the fridge for up to 5 days or freeze for up to 3 months. Frozen stew can be thawed in the microwave or overnight in the fridge and then reheated stovetop.
More Soups & Stews
- Vegan Butternut Squash Lentil Soup
- Vegan Lemon Lentil Soup
- Chickpea Peanut Stew
- Sweet Potato Lentil Soup
- Vegan Red Lentil Tomato Soup
Did you try this recipe? I’d love to hear about it! Scroll down to comment section below to leave your star rating and review.
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Butternut Squash Lentil Stew
Ingredients
- 2 cups diced white or yellow onion, 1/2 a large or 1 medium, 300 g
- 3 cloves garlic, minced
- 1 tbsp fresh ginger root, minced
- 1 tsp curry powder
- 1 tsp ground cumin
- 1/2 tsp ground turmeric
- 2 cups heaping peeled and chopped carrot, about 5 medium carrots, 310 g
- 2 cups peeled and diced sweet potato, 1/2 a large or 1 medium, 300 g
- 4 cups peeled and cubed butternut squash, 1 small/medium or 1/2 a large, 560 g
- 1 cup green lentils, 200 g
- 3 cups vegetable broth
- 2 cups white or crimini mushrooms, chopped (160 g)
- 5 handfuls fresh spinach, 150 g
- salt and pepper, to taste
Instructions
- Add the garlic, onion and ginger to a large soup pot with 2 tbsp of water or broth and cook over medium heat for 5-6 minutes until soft and fragrant.
- Stir in the spices and cook for 2-3 more minutes, stirring often. Add 1-2 tbsp of water or broth as needed if the pan starts to dry out.
- Add the squash, carrot, sweet potato, lentils and broth, cover and simmer lightly over low to medium heat until the squash, lentils and sweet potato are tender, about 20 minutes.
- Add the chopped mushrooms, cover and cook for another 5 minutes.
- Remove the lid, stir in the spinach, turn off the heat and let sit for 3-4 minutes to allow the spinach to wilt and mix into the stew. Season with salt and pepper, if needed and serve right away.
Notes
Nutrition
Originally published on February 5, 2017.
I made this delicious soup for dinner. It was a huge hit! The ingredients all melded together well and provided a hearty and healthy meal.
It’s delicious a family favourite and freezes well
Loved this – easy to make, healthy and tasty! Even the ardent meat eaters in the family enjoyed it. I omitted the mushrooms and used pre-soaked lentils and worked really well. I also added a teaspoon of smooth peanut butter as suggested in one of the comments and that gave it a bit more richness (without giving it an overwhelming peanut flavour).
Lovely recipe! Family of 5 with one vegan (me), one vegetarian, and 3 omnivores all enjoyed it. Thank you!
You’re so welcome! I’m glad you enjoyed it!
This is amazing! So easy to make and yet so satisfying! A perfect winter warmer stew. I added a dollop of peanut butter in mine and it took it to the next level! Thanks for the fantastic recipe ?
You’re so welcome! Thanks for giving it a try!
This is probably a really stupid question, but does the recipe call for uncooked lentils?
It’s not a stupid question! Yes, this recipe calls for uncooked lentils. 🙂
I feel silly asking this, but I’m new to squash. Do you cook the squash before cubing it or no? Excited to try this!
haha, no problem. For this recipe, no you don’t cook it before. Just peel, cube and add. Enjoy!
Awesome, thank you!
there is something about the union of onions, garlic, ginger, cumin & curry that elevates a dish. Thank you for sharing such an incredible dish!
Yes, it’s such a good combo, isn’t it? So glad you enjoyed it! Thanks for the comment.