Butternut Squash Stew with Curly Kale

Kale is a good non-dairy source of calcium, and this dish provides one third of the recommended daily intake of this important nutrient.


Serves 2
adults
454
Kcals
per serving

15 Mins
prep

50 Mins
cooking

Recipe
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Ingredients

2 tbsp olive oil (30g)
1 medium onion, finely diced  (150g)
1 clove garlic, finely chopped  (6g)
1 carrot, finely diced  (80g)
1/2 tsp turmeric  (2g)
1/2 tsp ground cinnamon  (2g)
1/2 tsp ground ginger  (2g)
red lentils  (50g)
250ml passata
butternut squash peeled, de-seeded and cubed  (350g)
1/2 400g can black-eyed beans. drained and rinsed  (120g)
750ml reduced sodium vegetable stock
kale washed and finely shredded  (80g)
Pinch of salt
Pinch of pepper
2 slices wholemeal baguette (80g)

Method

  1. Add the oil to a large saucepan set over medium heat.
  2. Add the onions, garlic and carrots and cook for about five minutes, until softened.
  3. Stir in the turmeric, cinnamon and ginger and continue to cook for another minute until the spices become fragrant.
  4. Turn the heat down to low and add in the lentils and passata, cooking for a further 15 minutes and stirring occasionally. (You may need to add a little more passata during cooking.)
  5. Add the squash, black-eyed peas and stock to pan, then simmer for 30 minutes until the squash is tender.
  6. Once the squash has been cooking for 20 minutes, steam the kale for about 10 minutes, either over the stew or in a separate pan, until slightly softened but still bright green.
  7. Stir the kale into the squash and lentil mixture, then season to taste with a bit of salt and pepper.
  8. Serve in bowls, either alone or with slices of crusty wholemeal baguette.
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Nutritional information per serving

454kCal, 1916kJ
22.4g
9.2g
1.8g
74.8g
21.8g
16.6g
1011mg

© The Vegetarian Society