Butternut Squash and Lentil Stew with Kale

By Kimberly Maloomian, RD, LDN | The Miriam Hospital | Providence, RI

This hearty stew, loaded with protein, fiber and vitamins has a little kick of spice to keep things interesting. Great for lunch or dinner on a cold winter day!

Servings: 12 | Prep Time: 20 | Cook Time: 90

Calories: 103 | Total Fat: 2g | Total Carbs: 18g | Protein: 7g

Ingredients:

2 tbsp. olive oil

2 c. sliced onion

3 large garlic cloves

1 c. green pepper, diced

1 red jalapeño, seeded and diced

1 tomato, diced

1 lb. brown lentils

1 medium butternut squash, diced (about 3-4 c.)

Instructions:

2 tsp. West Indian spice blend

3 c. broth (chicken or vegetable)

4 springs fresh rosemary, stems removed

1 bunch fresh parsley, stems removed

2 c. fresh kale, broken up

Salt and pepper to taste

1. Sauté onions and garlic in olive oil. Add green peppers and jalapeño, and cook about 5 minutes more. Season with salt and pepper and West Indian spices. Stir to combine.

2. Add lentils, squash, tomatoes and broth. Bring to boil and reduce to simmer. Cook until lentils are soft. Add water if necessary.

3. When just about ready to serve, add kale and herbs, stir to combine - cook another 5-10 minutes to soften kale. Season with more salt and pepper if necessary.

Comments:

Remember that the longer you cook soup/stew the stronger the flavors get. If you aren’t in a rush, you can leave this on the stove on low for 2-3 hours as long as there is enough liquid so that it doesn’t look dry.