Description
A wholesome one-pot dish featuring tender butternut squash, protein-rich lentils and kidney beans, simmered in a spiced tomato base and served with a refreshing fig and yogurt raita. This comforting and nutritious meal combines warming spices with the natural sweetness of figs, perfect for a hearty vegetarian dinner.
Ingredients
Scale
Main Ingredients
- 400g piece butternut squash, peeled, deseeded and chunkily diced
- 1 onion, sliced
- 1 tbsp olive oil
- 2 tsp ground cumin
- ½ tsp chilli flakes
- 400g can chopped tomatoes
- 100g dried red lentils
- 2 tsp agave syrup or brown sugar
- 2 tsp red or white wine vinegar
- 400g can kidney beans, drained and rinsed
For the Fig Raita
- 2 dried figs, finely chopped
- 150ml pot fat-free natural yogurt
- ½ small bunch parsley, chopped
Instructions
- Prepare and sauté vegetables: Heat the olive oil in a large pan over medium heat. Add the diced butternut squash and sliced onion, frying for 5-8 minutes until the onion is softened and the squash begins to tenderize.
- Add spices: Stir in the ground cumin and chilli flakes, cooking for about 1 minute to release their aromas and flavors.
- Add tomatoes, lentils, and seasonings: Pour in the chopped tomatoes along with a full can of water (using the tomato can to measure). Add the dried red lentils, agave syrup or brown sugar, and red or white wine vinegar. Bring the mixture to a gentle simmer.
- Simmer the stew: Allow the stew to simmer for 10 minutes to cook the lentils partially and meld the flavors.
- Add kidney beans and finish cooking: Stir in the drained kidney beans and continue cooking for a few more minutes until the lentils are tender and the beans are heated through.
- Prepare fig raita: While the stew is cooking, combine the finely chopped dried figs, fat-free natural yogurt, and chopped parsley in a small bowl, mixing well.
- Season and serve: Season the stew with salt and pepper to taste. Serve hot in bowls alongside the fig raita for a cool, sweet contrast.
Notes
- You can substitute dried red lentils with green or brown lentils but adjust cooking time accordingly.
- If you prefer a spicier dish, increase the chilli flakes slightly.
- The fig raita can be refrigerated for an hour before serving to blend flavors more deeply.
- For a vegan option, replace the yogurt with a plant-based alternative.
- Make sure to rinse the kidney beans thoroughly to reduce sodium if using canned beans.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main Dish
- Method: Stovetop
- Cuisine: Mediterranean
Keywords: butternut squash, lentils, kidney beans, fig raita, one-pot meal, vegetarian stew, healthy dinner, Mediterranean cuisine
