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Roasted Butternut Squash with Curried Lentils and Brown Rice

Roasted Butternut Squash with Curried Lentils and Brown RiceIngredients

  • 2 lbs pre-cut Butternut Squash
  • 2 Tablespoons Grape Seed Oil-divided 1 TBSP, 1 TBSP
  • ½ c. finely diced Sweet Onion or Shallots
  • 2 cloves Garlic, minced
  • 4-5 teaspoons Curry Powder
  • 1 to 2 c. low sodium Vegetable Broth
  • 1 c. shredded Carrots
  • 1 red Bell Pepper—cored and finely diced
  • 4 c. (packed) pre-washed Baby Spinach Leaves
  • 2 ½ c. prepared and drained Lentils
  • 1 c. Prepared Brown Rice (optional, or use less)
  • ½ c. finely chopped Flat Leaf Parsley or Cilantro
  • (Or 4 tablespoon dried parsley)
  • ¼ c. chopped Walnuts or Pumpkin Seeds (optional)
  • Salt to taste

Method

  1. Preheat oven to 425° F
  2. In a large bowl, toss butternut squash with 1 TBSP oil. Pour squash onto a large aluminum foil lined roasting pan or casserole dish. Bake for 20-25 minutes, stirring squash half way through cooking time
  3. While squash bakes, prepare the stuffing: chop the onion and bell pepper; prepare the other ingredients
    1. In a large sauce pan or stock pot, heat oil over medium heat
    2. Add onions and garlic—sauté 2-3 minutes
    3. Add curry to pan, cook for 30 seconds to 1 minute, stirring constantly
    4. Add carrots and bell pepper, stir to coat with curry. Add 2 tbsp vegetable broth
    5. Reduce heat to medium low and let cook for about 4 minutes, or until carrots are crisp-tender
    6. Add lentils, rice, and remaining vegetable broth. Turn heat up to medium, stirring often to prevent burning, until mixture bubbles and produces stream
    7. Stir in baby spinach leaves. Reduce heat to medium low. Stir occasionally until spinach is wilted
    8. Turn down to low—stir occasionally.
  4. To serve, spoon 1 c. roasted squash into each of four large bowls
  5. Spoon ~1 ½ c. of lentil mixture into each bowl
  6. Top each portion with 1-2 tbsp chopped parsley or cilantro and 1 tbsp chopped walnuts or pumpkin seeds if desired

Nutrition Facts

Per serving (1/5 of the recipe, with rice and no added salt): Calories 460, Protein 15 grams, Carbohydrate 56 grams (18 grams of fiber), Fat 10 grams, Sodium 68 mg.

This recipe was created during the Fall Flavors course of Savor The Seasons. Savor The Seasons is a course designed to help understand nutrition, the benefits of healthy cooking and making good choices.

Categories: Health Tip

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