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Published on June 16, 2020

Lentil Stew with Pumpkin or Sweet Potatoes

Healthy Meals Made Easy

This recipe, a no-fat main dish made with seasonal orange vegetables -- either winter squash or sweet potatoes – is from The New York Times Recipes for Health. It contains all the health benefits of lentils and vitamin A from the squash and sweet potatoes.


1/2 pound (1 heaped cup) dry lentils, rinsed and picked over

6 cups water, vegetable stock, or chicken stock

1 medium onion, cut in half

2 garlic cloves, peeled and crushed

1 bay leaf Pinch of saffron

1/2 teaspoon turmeric

20 sprigs cilantro, tied into a bunch


1 teaspoon ground ginger

2 medium or 1 large carrot, peeled and cut into 1/4-inch dice

1/2 pound winter squash (such as pumpkin or butternut squash) or sweet potato, peeled and cut into 1/4-inch dice

3 tablespoons tomato paste

Freshly ground pepper

2 to 3 tablespoons flat-leaf parsley, chopped


  1. Combine the lentils, water or stock, onion, garlic cloves and bay leaf in a large soup pot or Dutch oven. Bring to a boil. Rub the saffron between your fingers and add to the pot, along with the turmeric and the cilantro. Reduce the heat, add salt to taste, cover and simmer 30 minutes.
  2. Remove the onion and garlic cloves from the pot, and add the remaining ingredients except the parsley. Bring back to a simmer, cover and simmer 30 minutes or until the lentils and vegetables are tender. Discard the cilantro bundle, taste and adjust seasonings. Just before serving, stir in the parsley.

Makes 6 servings with 159 calories, 0 g fat, 31 g carbohydrates, 46 mg sodium (not including salt added to taste), and 6 grams fiber, plus 11 grams protein.

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