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Why You'll Love This high protein lentil and winter squash stew for budget friendly dinners
- High in Protein: This stew is packed with lentils, which are a great source of plant-based protein, making it perfect for vegetarians and vegans.
- Budget-Friendly: This recipe uses affordable ingredients and can be made in large batches, making it a great option for families or individuals on a budget.
- Customizable: You can use different types of winter squash and protein sources to make the recipe your own.
- Easy to Make: This recipe is relatively simple and can be made in under an hour, making it perfect for busy weeknights.
- Packed with Nutrients: This stew is filled with a variety of vitamins and minerals, including fiber, iron, and potassium.
- Freezer-Friendly: You can freeze this stew for up to 3 months, making it a great option for meal prep.
- Perfect for Meal Prep: This recipe makes a large batch, making it perfect for meal prep or feeding a crowd.
- Delicious and Satisfying: This stew is hearty and filling, making it the perfect comfort food for a chilly evening.
Ingredient Breakdown
The key ingredients in this recipe are lentils, winter squash, onions, garlic, and a variety of spices. The lentils provide a boost of plant-based protein, while the winter squash adds natural sweetness and creamy texture. The onions and garlic add a depth of flavor and aroma, while the spices provide warmth and depth. When selecting these ingredients, look for fresh, high-quality produce and spices. You can also use different types of winter squash, such as butternut or acorn, and add in your favorite protein sources, such as chicken or tofu.
How to Make high protein lentil and winter squash stew for budget friendly dinners
Heat 2 tablespoons of olive oil in a large pot over medium heat. Add 1 large onion, chopped, and 3 cloves of garlic, minced. Cook until the onions are translucent, about 5 minutes.
Add 1 teaspoon of ground cumin, 1 teaspoon of ground coriander, and 1/2 teaspoon of turmeric. Cook for 1 minute, until fragrant. Then, add 1 cup of brown or green lentils, rinsed and drained.
Add 1 large winter squash, peeled and chopped, and 4 cups of vegetable broth. Bring to a boil, then reduce the heat to low and simmer for 20-25 minutes, until the lentils and squash are tender.
Season the stew with salt and pepper to taste. Serve hot, garnished with fresh parsley or cilantro, if desired.
If using, add 1 pound of cooked chicken, beef, or tofu to the stew and simmer for an additional 5-10 minutes, until heated through.
Serve the stew hot, garnished with fresh herbs and crusty bread on the side, if desired.
Tips for Perfect Results
Make sure to use fresh, high-quality ingredients, including winter squash and herbs, to get the best flavor and texture.
Cook the lentils until they're tender, but still retain some texture. Overcooking can make them mushy and unappetizing.
Saute the onions and garlic before adding the lentils and squash to add depth and aroma to the stew.
Use a high-quality vegetable broth to add flavor and moisture to the stew. You can also use chicken or beef broth for added richness.
Don't be afraid to experiment with different spices and herbs to find the combination that works best for you.
Serve the stew with crusty bread, salad, or roasted vegetables to make it a complete and satisfying meal.
Common Mistakes to Avoid
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Overcooking the Lentils: Cooking the lentils for too long can make them mushy and unappetizing. Make sure to check on them regularly and stop cooking when they're tender but still retain some texture.
Fix: Check the lentils frequently and stop cooking when they're done. You can also add a little more broth if the stew becomes too thick.
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Not Using Enough Broth: Using too little broth can result in a thick, stew-like consistency that's unappetizing. Make sure to use enough broth to cover the lentils and squash.
Fix: Add more broth as needed to achieve the desired consistency. You can also use water or another liquid if you don't have enough broth.
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Not Seasoning Enough: Failing to season the stew with salt, pepper, and other spices can result in a bland, unappetizing flavor. Make sure to taste and adjust the seasoning as you go.
Fix: Taste the stew regularly and add seasoning as needed. You can also add a little more broth or water if the stew becomes too salty.
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Not Using Fresh Ingredients: Using old or low-quality ingredients can result in a stew that's lacking in flavor and texture. Make sure to use fresh, high-quality ingredients for the best results.
Fix: Use fresh, high-quality ingredients, including winter squash, herbs, and spices. You can also add a little more broth or water if the stew becomes too thick.
Variations & Substitutions
Add some diced jalapenos or red pepper flakes to give the stew a spicy kick.
Try using different types of winter squash, such as butternut or acorn, for a unique flavor and texture.
Add some chopped nuts or seeds, such as almonds or pumpkin seeds, for added crunch and nutrition.
Add some coconut milk to give the stew a creamy and rich texture.
Storage & Make-Ahead
Store the stew at room temperature for up to 2 hours. Make sure to keep it away from direct sunlight and heat sources.
Store the stew in the refrigerator for up to 5 days. Make sure to cool it to room temperature before refrigerating, and reheat it to an internal temperature of 165°F (74°C) before serving.
Store the stew in the freezer for up to 3 months. Make sure to cool it to room temperature before freezing, and reheat it to an internal temperature of 165°F (74°C) before serving. You can also freeze individual portions for easy meal prep.
Frequently Asked Questions
Can I make this ahead of time?
Yes! You can prepare this recipe up to 2 days in advance. Store it covered in the refrigerator and bring to room temperature before serving. The flavors actually improve as they meld together overnight.
Can I use different types of squash?
Yes! You can use different types of winter squash, such as butternut or acorn, for a unique flavor and texture. Just make sure to adjust the cooking time accordingly, as different types of squash may cook more quickly or slowly than others.
Is this recipe vegan?
Yes! This recipe is vegan, as it does not contain any animal products. Just make sure to use a vegan-friendly broth and to avoid adding any animal-derived ingredients, such as honey or dairy products.
Can I add other ingredients to the stew?
Yes! You can add other ingredients to the stew, such as diced bell peppers, chopped kale, or cooked quinoa, to make it more substantial and nutritious. Just make sure to adjust the cooking time and seasoning accordingly.
How long does the stew keep in the fridge?
The stew will keep in the fridge for up to 5 days. Make sure to cool it to room temperature before refrigerating, and reheat it to an internal temperature of 165°F (74°C) before serving.
Can I freeze the stew?
Yes! You can freeze the stew for up to 3 months. Make sure to cool it to room temperature before freezing, and reheat it to an internal temperature of 165°F (74°C) before serving. You can also freeze individual portions for easy meal prep.
Is this recipe gluten-free?
Yes! This recipe is gluten-free, as it does not contain any gluten-containing ingredients. Just make sure to use a gluten-free broth and to avoid adding any gluten-containing ingredients, such as wheat or barley.
Can I make this recipe in a slow cooker?
Yes! You can make this recipe in a slow cooker. Simply brown the onions and garlic, then add all the ingredients to the slow cooker and cook on low for 6-8 hours or high for 3-4 hours.
high protein lentil and winter squash stew for budget friendly dinners
Ingredients
- 1 cup dried green or brown lentils, rinsed and drained
- 2 medium winter squash (such as butternut or acorn), peeled and cubed
- 1 large onion, chopped
- 3 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 cups vegetable broth
- 1 can (14.5 oz) diced tomatoes
- 2 tablespoons olive oil
- 2 tablespoons chopped fresh parsley
- 1/4 cup crumbled feta cheese (optional)
Instructions
- Step 1: Prepare the lentils. Rinse the lentils and pick out any debris or stones. Drain and set aside.
- Step 2: Sauté the onion and garlic. Heat the olive oil in a large pot over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Add the minced garlic and cook for an additional 1-2 minutes, until fragrant.
- Step 3: Add the spices and cook for 1 minute. Stir in the ground cumin, smoked paprika, salt, and black pepper. Cook for 1 minute, until the spices are fragrant.
- Step 4: Add the lentils, broth, and diced tomatoes. Add the rinsed lentils, vegetable broth, and diced tomatoes to the pot. Stir to combine, then bring the mixture to a boil.
- Step 5: Reduce heat and simmer. Reduce the heat to low and simmer, covered, for 20-25 minutes, or until the lentils are tender.
- Step 6: Add the winter squash and cook until tender. Add the cubed winter squash to the pot and continue to simmer, covered, for an additional 10-15 minutes, or until the squash is tender.
- Step 7: Season and serve. Season the stew with additional salt and pepper to taste, if needed. Serve hot, garnished with chopped fresh parsley and crumbled feta cheese (if using).
- Step 8: Store leftovers. Let the stew cool, then refrigerate or freeze for later use.
Recipe Notes
- To make this recipe vegan, omit the feta cheese and use a vegan alternative.
- For a gluten-free version, use gluten-free vegetable broth and be sure to check the ingredients of the diced tomatoes.
- You can also make this recipe in a slow cooker: simply brown the onion and garlic, then add all the ingredients to the slow cooker and cook on low for 6-8 hours.
- To add some heat to the stew, add a diced jalapeño pepper or a pinch of red pepper flakes.
- You can customize the recipe to your taste by adding other spices or herbs, such as dried thyme or rosemary.
- Leftovers can be stored in the refrigerator for up to 5 days or frozen for up to 3 months.
