Perfect as a warming winter dish, this butternut squash stew recipe gives you a bowl full of feel-good factor. It’s simple one-pot cooking at its absolute best, and an ideal candidate for doubling up the quantities and freezing for an effortless meal at a later date.
1 red onion, finely chopped
2 garlic cloves, finely chopped
1/2 small butternut squash, skin on, deseeded and diced
100-110g dried red lentils
About 500ml vegetable stock
400g can butter beans, drained
Handful of baby spinach
1. Heat a little olive oil in a saucepan, add the red onion and garlic along with a good pinch of salt and sauté until the onion has softened. Add the squash and lentils, then pour in enough vegetable stock to almost cover everything – you may not need all the stock, and if you need extra liquid, just use a little water.
2. Simmer for about 20 minutes until the lentils have almost completely broken down and created a thick stew, and the squash is tender. Add the butter beans and spinach together with a little water if needed, and stir just until the spinach wilts before serving.
NUTRITION NUGGET The bright orange colour of butternut squash comes from a substance called beta carotene. When we eat squash, beta carotene can accumulate in the fatty subcutaneous layer of our skin and protect structural proteins such as collagen and elastin from damage. Leaving the skins on the butternut squash will increase the fibre content of this dish, helping to keep you feeling full for longer, stabilize blood sugar and support digestive health and gut bacteria.
Recipe from Eat Shop Save: 8 Weeks to Better Health by Dale Pinnock, published by Hamlyn, £14.99, octopusbooks.co.uk