Curried Squash and Lentil Stew

Curried Squash and Lentil Stew recipe videos

Curried Squash and Lentil Stew is a hearty, plant-based dish that combines sweet winter squash, protein-rich lentils, and aromatic spices like turmeric, cumin, and coriander. It is a warming, one-pot meal with a creamy texture, often made with coconut milk or vegetable broth, and is popular in South Asian and Middle Eastern cuisines.

🍽️ Nutrition at a glance

This stew is high in complex carbohydrates and dietary fiber, with a moderate amount of plant-based protein from the lentils. It is a nutrient-dense meal, providing significant amounts of iron, potassium, and vitamins A and C, and typically ranges from 300 to 400 calories per serving.

Nutrition breakdown

Calories	210 kcal
Protein	12 g
Carbs	35 g
Fat	3.5 g
Fiber	10 g
Sugar	6 g
Sodium	480 mg
Vitamin A	450 mcg RAE
Vitamin C	15 mg
Iron	4.5 mg
Potassium	650 mg
Magnesium	60 mg
Folate	120 mcg
Zinc	2.5 mg
Manganese	1.2 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

The combination of squash and lentils creates a complete protein profile, making it a nutritionally balanced meal for vegetarians and vegans. Its vibrant golden color comes from turmeric, a spice celebrated for its anti-inflammatory properties in traditional Ayurvedic medicine.