Butternut Squash Lentil Stew
This vegan curried butternut squash lentil stew is hearty, healthy and full of flavor. This recipe is rich in protein, gluten-free, oil-free and ready to enjoy in about 40 minutes.
Recipe Features
- easy to make – after chopping up the veggies, everything in simmered in one pot and ready in 40 minutes
- vegan, oil-free and gluten-free – this recipe works for those with dietary restrictions
- freezer-friendly – this recipe can be made in advance and frozen up to 3 months
- rich in protein and fiber – this recipe provides 15 grams of protein and 19 grams of fiber per serving
Ingredient Notes
A complete list of ingredients with amounts and full instructions is located in the printable recipe card below. This section covers ingredient and substitution considerations.
- 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’ll need 4 cups peeled and cubed squash, 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…don’t like mushrooms? leave ’em out
- broth – any vegetable broth or stork, homemade or store-bought, works
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.
Tips and FAQs
- you can use all butternut squash or all sweet potato instead of both
- you can use finely chopped kale instead of spinach
Can I make this pre-cooked lentils?
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.
Can I use red lentils?
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.
How should I store this stew?
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.
Related Recipes
Here are some more delicious vegan soups and stews you’ll love:
- Curried Chickpea Potato Stew
- Vegan Chickpea Curry Stew
- Lentil Sweet Potato Stew with Kale
- Vegan Chickpea Quinoa Stew
- Vegan Sweet Potato Peanut Stew
- Mushroom Wild Rice Soup
For more butternut squash recipes, try my butternut squash lentil soup or slow cooker butternut squash soup.
Did you try this recipe?
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Curried Butternut Squash Lentil Stew
- Prep Time: 10 mins
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Yield: 5
- Category: Main Dish
- Method: Stovetop
- Cuisine: American
- Diet: Vegan
Description
This curried butternut squash lentil stew is loaded with nourishing ingredients. It’s got butternut squash, of course, but you’ll also find carrots, sweet potato, onion, garlic, mushroom and spinach. All these veggies create the most wonderfully creamy but textured, hearty dish that’s packed with nutrition.
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 each of curry powder, cumin and turmeric2
- 2 heaping cups 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 regular or mini white or crimini mushrooms, chopped (160 g)
- 5 handfuls fresh spinach (150 g)
- salt and pepper, to taste (I used about 1/2 – 1 tsp of each)
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
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.
To use red lentils, use the same amount green and reduce the cooking time slightly as red lentils don’t take as long to cook as green. Red lentils will be mushier and softer in the recipe whereas green lentils will hold their shape.
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.
Mushrooms can be omitted if you’re not a big fan.
Nutrition
- Serving Size: 1/5th of recipe (approx. 500 g)
- Calories: 279
- Fat: 1.4 g
- Carbohydrates: 57 g
- Fiber: 19 g
- Protein: 15 g
Keywords: squash lentil stew, vegan lentil stew, butternut squash stew
UPDATE NOTE: This recipe was originally published on February 5, 2017. It was updated with new photos and text on April 28, 2020.
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!
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Yes, it’s such a good combo, isn’t it? So glad you enjoyed it! Thanks for the comment.