Recipe from the Registered Dietitian – Lentil Curry Stew (Slow Cooker)
The lentil, olive oil, nuts, and vegetable combination fit well with the Mediterranean eating style, the best diet to try for healthy eating. The cashews add a wonderful variation in texture. For those who aren’t used to eating legumes, lentils are a gentle place to start.
To peel the butternut squash, cut into quarters. Scoop seeds from cavity. Start at the edge with vegetable peeler and peel as you would an apple or potato. Left over squash can be cubed and frozen on baking trays layered with wax paper. When frozen, place butternut cubes in freezer bags to use at later date.
Ingredients
- 1-2 Tbl olive oil (enough to saute onions)
- ¾ cup diced onion
- 2 garlic cloves (or 2 tsp jarred garlic) adjust amount as preferred
- 2-3 tsp curry powder
- 1 tsp cumin
- 8 ounces fat free milk
- 2 cups butternut squash cut into 1-2 inch cubes
- 1 ¾ cup white potatoes cut into 1-2 inch cubes
- 1 cup canned diced tomatoes
- 1 cup vegetable stock or water
- 1 cup dried lentils
- 1 tbl honey
- 1-3 cups fresh spinach or baby kale
- ½ cup cashews
- ¼ cup plain yogurt
- 1 tsp salt (optional)
Directions
- Heat a large skillet over medium high heat. Add olive oil and warm ~ 30 seconds. Add onions. Cook until translucent ~ 5 minutes. Stir in garlic, curry, and cumin. Lower heat and cook for additional 2 minutes, stirring frequently. Stir in milk, scrape bottom of pan. Bring to boil, reduce and simmer for 3 minutes. Stir as needed.
- Pour mixture into slow cooker. Add squash, potatoes diced tomatoes and veg stock or water. Stir in lentil, honey and optional salt. Cook on low for 6-7 hours, 3-4 hours on high.
- Stir in spinach or kale and cook on high for 5 minutes
- Spoon into bowls. Top with cashews, dollop of plain yogurt.
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