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butternut squash red lentil dahl recipe vegan gluten free dairy free dal recipe red lentil and squash indian recipes healthy plant based high protein indian food.
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5 from 3 votes

Butternut Squash Lentil Dahl

This butternut squash lentil dahl recipe is loaded with fresh vegetables, high protein red lentils, and warm spices for a simple and hearty meal! 
Prep Time5 minutes
Cook Time25 minutes
Total Time30 minutes
Course: Dinner, Soup
Cuisine: American, Indian
Servings: 6 servings
Calories: 373kcal
Author: Kelly Jensen
Cost: $2

Ingredients

  • 1 tablespoons coconut oil
  • 1 sweet onion chopped
  • 4 cloves garlic
  • 1 teaspoon garam masala
  • 1 teaspoon Sea Salt
  • 1/2 teaspoon Black Pepper
  • 1/2 teaspoon cumin
  • 2 cups red lentils
  • 3 cups butternut squash diced
  • 1 bell pepper chopped
  • 1 14 ounce Diced Tomatoes
  • 4 cups Vegetable Stock
  • 1 cup coconut milk
  • 2 cups fresh spinach
  • 1 tablespoon lime juice

Instructions

  • In a large pot, heat the coconut oil over low heat. Add the garlic and onion and saute for 4 to 5 minutes until the vegetables are translucent. Add the garam masala, salt, pepper, and cumin, and mix and saute for another minute, stirring until the veggies are coated in the spice.
  • Add the red lentils, butternut squash, bell pepper, tomatoes with juice, and vegetable stock and bring to a boil. Reduce to a simmer, cover, and cook for 20 minutes more until the red lentils are cooked all the way through.
  • Remove from heat and stir in the coconut milk and spinach. The heat from the dahl will wilt the spinach.
  • Serve over fresh basmati rice, and finish the dish with a squeeze of fresh lime juice.  Enjoy.

Notes

Pro Tips

    • When chopping the butternut squash, make them roughly the same size, about 1/2 inch thick. You want the pieces small enough to be bite-sized and consistent throughout the dahl.
    • For a spicy lentil dahl, top with red pepper flakes, or add 1/4 teaspoon cayenne pepper into the dish while cooking!
    • This recipe is great to meal prep! Make the dahl, and store it in individual containers for quick meals on the go. Heat and enjoy!

Substitutions and Variations

  • In the fall and winter, I like to use fresh butternut squash which is in season. In the spring or summer, I opt for frozen cubed butternut squash which I can find at my local grocery store.
  • I like to finish this recipe with fresh lime juice, but you can substitute lemon juice instead.
  • If you don't have red lentils, you can use brown or green lentils in this dish. Just make sure to add an extra 15 minutes of cooking time so the lentils are tender.
  • Garnish with fresh herbs if you'd like, I like to add a big of fresh parsley or cilantro if I have it on hand.

Nutrition

Calories: 373kcal | Carbohydrates: 53g | Protein: 18g | Fat: 11g | Saturated Fat: 9g | Sodium: 1042mg | Potassium: 1134mg | Fiber: 21g | Sugar: 7g | Vitamin A: 8824IU | Vitamin C: 30mg | Calcium: 117mg | Iron: 7mg