Indian Summer Stew: Butternut Squash, Coconut, and Lentil Stew

Vegetarian
Gluten Free
Dairy Free
Health score
4%
Indian Summer Stew: Butternut Squash, Coconut, and Lentil Stew
50 min.
8
154kcal

Suggestions

Ingredients

  • teaspoon mustard seeds black
  • pound butternut squash peeled cut into 1/2-inch cubes ( 2 1/2 cups)
  • tablespoons canola oil 
  • 0.5 cup coconut or dried fresh shredded frozen
  • 0.5 cup cilantro leaves fresh minced
  • clove garlic minced
  • 0.5 teaspoon ground cumin 
  • tablespoon honey 
  •  juice of lime juiced
  • 1.5 teaspoons kosher salt 
  • cup goya pigeon peas split yellow (toor dal)
  • 0.5 teaspoon pepper flakes red crushed
  •  roma tomato diced
  • 0.5 teaspoon turmeric 
  • cups water to cover

Equipment

  • frying pan
  • pot

Directions

  1. Rinse the pigeon peas in a couple changes of water.
  2. In a large soup pot, combine the squash, drained pigeon peas, tomato, coconut, turmeric, cumin, and enough stock to cover. Bring to a boil, and then simmer, covered, 20 minutes.
  3. Remove the cover and simmer another 10 minutes.
  4. To temper: In a small skillet, warm the canola oil until shimmering.
  5. Add the mustard seeds and when they stop popping, add the red pepper flakes, garlic, and salt. Swirl the skillet so the contents cook evenly, and cook another 10 seconds. Then pour the contents of the skillet into the soup, along with the salt. Spoon a ladleful of soup back into the skillet (it will sizzle, be careful!), and pour back into the soup pot. Finish with the honey, lime juice, and cilantro. Adjust the seasonings, to taste, and enjoy a little Indian summer in the middle of your winter!

Nutrition Facts

Calories154kcal
Protein12.26%
Fat31.27%
Carbs56.47%

Properties

Glycemic Index
27.16
Glycemic Load
1.96
Inflammation Score
-10
Nutrition Score
9.8178261311158%

Flavonoids

Eriodictyol
0.08mg
Hesperetin
0.34mg
Naringenin
0.07mg
Kaempferol
0.01mg
Myricetin
0.02mg
Quercetin
0.6mg

Nutrients percent of daily need

Calories:154.31kcal
7.72%
Fat:5.7g
8.76%
Saturated Fat:1.77g
11.09%
Carbohydrates:23.14g
7.71%
Net Carbohydrates:18.28g
6.65%
Sugar:5.54g
6.16%
Cholesterol:0mg
0%
Sodium:927.74mg
40.34%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.02g
10.05%
Vitamin A:6450.1IU
129%
Fiber:4.86g
19.45%
Vitamin C:14.73mg
17.85%
Manganese:0.24mg
11.9%
Vitamin E:1.59mg
10.61%
Potassium:258.9mg
7.4%
Iron:1.31mg
7.3%
Vitamin K:7.05µg
6.71%
Magnesium:24.72mg
6.18%
Vitamin B6:0.11mg
5.57%
Folate:19.53µg
4.88%
Vitamin B1:0.07mg
4.64%
Calcium:43.79mg
4.38%
Vitamin B3:0.82mg
4.1%
Copper:0.08mg
3.92%
Phosphorus:32.34mg
3.23%
Vitamin B5:0.27mg
2.67%
Selenium:1.69µg
2.42%
Zinc:0.21mg
1.41%
Vitamin B2:0.02mg
1.19%