Squash & Red Lentil Curry Recipe

As a busy parent always on the lookout for nutritious and delicious meals that the whole family will enjoy, I’ve experimented with countless recipes. But few have resonated as deeply as this Squash & Red Lentil Curry. From the moment the aroma of simmering spices fills the kitchen to the satisfyingly creamy texture and vibrant flavors on the plate, this dish is a true winner. Even my notoriously picky eaters eagerly devour their portions, often asking for seconds! It’s become a staple in our household, not just for its incredible taste but also for its ease of preparation and wholesome ingredients. This curry is more than just a meal; it’s a comforting, flavorful journey that brings warmth and nourishment to our table, time and time again.

Ingredients

Crafting the perfect Squash & Red Lentil Curry begins with selecting the freshest and most flavorful ingredients. Each component plays a crucial role in building the complex and satisfying taste profile of this dish. Let’s delve into each ingredient and understand its contribution:

• 1 large butternut squash (about 2 lbs), peeled, seeded, and cubed: Butternut squash is the star of this curry, lending a naturally sweet and nutty flavor that perfectly complements the spices. Its creamy texture when cooked creates a luscious base for the curry. When selecting your squash, choose one that feels heavy for its size and has a hard, matte skin. Avoid squash with soft spots or bruises. You can also substitute with other winter squashes like acorn or kabocha, each bringing its unique nuance to the dish. Pre-cubing the squash ensures even cooking and saves time during preparation. For those seeking an even quicker option, pre-cut butternut squash is often available in grocery stores.
• 1 cup red lentils, rinsed: Red lentils are the protein powerhouse of this vegetarian curry. They cook quickly, breaking down beautifully to create a creamy and thick consistency without the need for heavy cream or thickeners. Rinsing the lentils before cooking removes any excess starch and potential debris, ensuring a cleaner flavor and texture. Red lentils are also incredibly nutritious, packed with fiber, iron, and plant-based protein, making this curry a truly wholesome meal. For a slightly different texture, you could experiment with yellow split peas, though cooking time may need to be adjusted.
• 1 large onion, chopped: Onions form the aromatic foundation of almost every great curry. When sautéed, they release their sweetness and create a base of flavor that underpins the entire dish. Use a yellow or white onion for its balanced flavor. Chop the onion finely and evenly to ensure it cooks down smoothly and doesn’t leave large chunks in the finished curry. For a deeper flavor, you can caramelize the onions slowly over low heat before adding other ingredients, though this will add to the cooking time.
• 2 cloves garlic, minced: Garlic is essential for adding pungent and savory notes to the curry. Its sharp flavor mellows beautifully as it cooks, adding depth and complexity. Freshly minced garlic is always preferred for its vibrant aroma and taste. If you’re using pre-minced garlic, be mindful that it can be less potent, so you may need to use a bit more. Don’t overcook the garlic at the beginning, as it can become bitter. Sautéing it briefly with the onions is usually sufficient.
• 1 inch ginger, grated or minced: Ginger brings a warm, zesty, and slightly spicy kick to the curry. Its distinctive flavor is crucial for balancing the sweetness of the squash and the earthiness of the lentils. Fresh ginger root is best. Peel the ginger before grating or mincing it finely. You can adjust the amount of ginger to your spice preference. For a milder curry, use slightly less; for a more pronounced ginger flavor, use a bit more.
• 1 red bell pepper, chopped: Red bell pepper adds a touch of sweetness and vibrant color to the curry. It also contributes a subtle vegetal note that complements the other flavors. You can substitute with other colors of bell pepper, like yellow or orange, but red bell pepper offers a slightly sweeter taste. Remove the seeds and membranes before chopping the pepper into bite-sized pieces.
• 1 (14.5 oz) can diced tomatoes, undrained: Diced tomatoes provide acidity and moisture to the curry, creating a rich and flavorful sauce. Undrained tomatoes are used to retain all the juices, which contribute to the overall liquid content of the curry. You can use fire-roasted diced tomatoes for a smoky depth of flavor, or crushed tomatoes for a smoother sauce. If using fresh tomatoes, you’ll need about 2 cups of chopped tomatoes and may need to add a bit more liquid to the curry.
• 1 (13.5 oz) can coconut milk, full-fat: Coconut milk is the key to the creamy and luxurious texture of this curry. Full-fat coconut milk provides richness and body, while also adding a subtle sweetness and tropical flavor that beautifully complements the spices. Using full-fat coconut milk is recommended for the best flavor and texture. If you prefer a lighter curry, you can use light coconut milk, but the curry will be less creamy. Ensure you shake the can of coconut milk well before opening to combine the cream and liquid.
• 2 cups vegetable broth: Vegetable broth provides the necessary liquid base for the curry and adds a layer of savory flavor. Use a good quality vegetable broth for the best taste. Low-sodium broth is recommended to control the salt content of the dish. You can also use water if you don’t have vegetable broth on hand, but broth will enhance the overall flavor.
• 2 tablespoons curry powder: Curry powder is a blend of spices that forms the heart of the curry flavor. The exact composition of curry powder varies, but it typically includes turmeric, coriander, cumin, fenugreek, and chili powder. Use a good quality curry powder for the best flavor. You can adjust the amount of curry powder to your spice preference. For a milder curry, start with 1.5 tablespoons and taste as you go. For a spicier curry, you can add up to 2.5 tablespoons. Consider using a Madras curry powder for a slightly hotter and more complex flavor profile.
• 1 teaspoon ground cumin: Cumin adds a warm, earthy, and slightly smoky flavor to the curry. It’s a common spice in many curry blends and enhances the overall depth of flavor. Ground cumin is readily available and easy to use.
• 1 teaspoon ground coriander: Coriander provides a citrusy, warm, and slightly sweet flavor that complements the cumin and curry powder beautifully. Ground coriander is another essential spice for building the curry’s flavor profile.
• ½ teaspoon turmeric powder: Turmeric not only adds a vibrant golden color to the curry but also contributes a slightly earthy and peppery flavor. It’s also known for its health benefits, particularly its anti-inflammatory properties.
• ¼ teaspoon red pepper flakes (optional): Red pepper flakes add a touch of heat to the curry. Use them if you like a bit of spice. You can adjust the amount to your preference or omit them entirely for a mild curry.
• Salt and black pepper to taste: Salt and pepper are essential for seasoning and enhancing all the flavors in the curry. Season generously to taste, adjusting as needed throughout the cooking process.
• Fresh cilantro, chopped, for garnish (optional): Fresh cilantro adds a bright, herbaceous, and slightly citrusy note that provides a refreshing counterpoint to the richness of the curry. It’s a popular garnish for curries and adds a touch of freshness and visual appeal. If you’re not a fan of cilantro, you can substitute with fresh parsley or chopped green onions.
• 2 tablespoons olive oil or coconut oil: Olive oil or coconut oil is used for sautéing the vegetables and spices at the beginning of the recipe. Olive oil is a neutral-flavored option, while coconut oil adds a subtle coconut aroma and flavor that can complement the curry. Choose whichever oil you prefer or have on hand.

Instructions

Creating this flavorful Squash & Red Lentil Curry is a straightforward process, broken down into easy-to-follow steps. Let’s walk through each stage to ensure you achieve curry perfection:

1. Sauté Aromatics: Heat the olive oil or coconut oil in a large pot or Dutch oven over medium heat. Once the oil is shimmering (but not smoking), add the chopped onion and sauté for 5-7 minutes, or until softened and translucent. Stir occasionally to prevent sticking and ensure even cooking. Softening the onions at this stage is crucial as it releases their sweetness and forms the aromatic base for the curry. Don’t rush this step; allowing the onions to cook properly significantly enhances the final flavor.
2. Add Garlic and Ginger: Add the minced garlic and grated ginger to the pot. Sauté for another 1-2 minutes, until fragrant. Be careful not to burn the garlic, as it can become bitter. Stir constantly during this step to ensure the garlic and ginger cook evenly and release their aromatic oils. The fragrance of garlic and ginger at this stage is a delightful indication that you’re on the right track to a delicious curry.
3. Bloom Spices: Stir in the curry powder, ground cumin, ground coriander, turmeric powder, and red pepper flakes (if using). Cook for 1 minute, stirring constantly, until fragrant. This process, known as “blooming” the spices, gently toasts them and releases their essential oils, intensifying their flavors and creating a more complex spice profile. The aroma will become even more pronounced and inviting at this stage. Ensure you stir continuously to prevent the spices from burning, which can result in a bitter taste.
4. Add Vegetables and Lentils: Add the cubed butternut squash, chopped red bell pepper, rinsed red lentils, and canned diced tomatoes (undrained) to the pot. Stir well to combine all the ingredients and coat them with the spice mixture. Ensure the squash and lentils are evenly distributed throughout the pot.
5. Pour in Liquids: Pour in the vegetable broth and coconut milk. Stir to combine everything thoroughly. Bring the mixture to a simmer over medium-high heat. Once simmering, reduce the heat to low, cover the pot, and let it simmer for 20-25 minutes, or until the squash and lentils are tender and the curry has thickened. Simmering allows the flavors to meld together beautifully and the lentils to break down, creating the desired creamy texture. Check occasionally and stir to prevent sticking, especially as the curry thickens.
6. Season and Simmer Further (if needed): After 20-25 minutes, check the squash and lentils for tenderness. The squash should be easily pierced with a fork, and the lentils should be soft and beginning to break down. If the squash and lentils are not yet tender, continue to simmer for another 5-10 minutes, or until they reach the desired texture. Once tender, season the curry with salt and black pepper to taste. Start with about 1 teaspoon of salt and ¼ teaspoon of black pepper, and then adjust according to your preference. Taste the curry and add more salt, pepper, or spices as needed to achieve the perfect flavor balance. You can also add a squeeze of lemon or lime juice at this stage to brighten the flavors.
7. Garnish and Serve: Remove the pot from the heat. Stir in fresh cilantro (if using). Ladle the Squash & Red Lentil Curry into bowls and serve hot. Garnish with extra cilantro, a dollop of yogurt (dairy or vegan), or a swirl of coconut cream, if desired. Serve with your favorite accompaniments, such as rice, naan bread, or quinoa.

Nutrition Facts

(Estimated, per serving, based on typical ingredient values. Actual values may vary based on specific brands and portion sizes)

• Servings: Approximately 6 servings
• Calories per serving: Approximately 350-400 calories

Approximate Nutritional Breakdown per Serving:

• Protein: 12-15g
• Fat: 15-20g
• Saturated Fat: 10-12g (primarily from coconut milk)
• Carbohydrates: 45-50g
• Fiber: 10-12g
• Sugar: 15-20g (naturally occurring from squash and tomatoes)
• Sodium: Varies depending on broth and seasoning used

This Squash & Red Lentil Curry is a nutrient-dense meal, providing a good source of plant-based protein, fiber, vitamins (especially Vitamin A and Vitamin C from squash and bell pepper), and minerals like iron and potassium. It’s also relatively low in cholesterol and a good source of healthy fats from coconut milk (though saturated fat content should be considered as part of a balanced diet).

Preparation Time

• Prep Time: 20 minutes (chopping vegetables, measuring ingredients)
• Cook Time: 30 minutes
• Total Time: 50 minutes

This recipe is wonderfully efficient, making it perfect for weeknight meals. The majority of the time is spent simmering, allowing you to multitask or relax while the curry cooks itself.

How to Serve

This versatile Squash & Red Lentil Curry can be enjoyed in numerous ways. Here are some serving suggestions to elevate your meal:

• With Rice:
  • Basmati Rice: The classic choice, basmati rice’s fragrant aroma and fluffy texture perfectly complement the curry.
  • Brown Rice: For a healthier option, brown rice provides a nutty flavor and extra fiber.
  • Jasmine Rice: Another aromatic long-grain rice that pairs well with curries.
• With Bread:
  • Naan Bread: Warm naan bread, especially garlic naan, is ideal for scooping up the flavorful curry.
  • Roti or Chapati: Whole wheat flatbreads offer a healthier and equally delicious option.
  • Pita Bread: Toasted pita bread can also be used for dipping and enjoying the curry.
• Grain Bowls:
  • Quinoa: For a protein-packed and gluten-free option, serve the curry over cooked quinoa.
  • Couscous: Fluffy couscous provides a light and quick base for the curry.
  • Farro: Chewy farro offers a nutty flavor and hearty texture that complements the curry.
• Toppings & Garnishes:
  • Fresh Cilantro: A sprinkle of fresh cilantro adds brightness and freshness.
  • Yogurt or Vegan Yogurt: A dollop of plain yogurt or vegan yogurt (like coconut or soy yogurt) provides coolness and creaminess.
  • Coconut Cream: A swirl of coconut cream enhances the richness and adds a touch of sweetness.
  • Lime or Lemon Wedges: A squeeze of fresh lime or lemon juice brightens the flavors.
  • Chopped Peanuts or Cashews: For added crunch and nutty flavor.
  • Mango Chutney or Raita: Serve alongside mango chutney or raita (yogurt-based condiment) for extra flavor dimensions.

Additional Tips

To ensure your Squash & Red Lentil Curry is a resounding success, consider these helpful tips:

1. Spice Level Adjustment: Curry powder blends vary in spice level. Start with the recommended amount and taste as you go. If you prefer a milder curry, use less curry powder and omit the red pepper flakes. For a spicier curry, add more curry powder, red pepper flakes, or even a pinch of cayenne pepper. You can also add a chopped chili pepper along with the garlic and ginger for extra heat.
2. Squash Variety: While butternut squash is classic, feel free to experiment with other winter squashes. Acorn squash, kabocha squash, or even sweet potato can be delicious substitutes. Each will bring a slightly different flavor and texture to the curry. Adjust cooking time slightly depending on the density of the squash you choose.
3. Make it Creamier: For an even creamier curry, you can blend a portion of it using an immersion blender or carefully transferring some of the curry to a regular blender and blending until smooth (be cautious when blending hot liquids). Return the blended portion to the pot and stir to combine. Alternatively, add a tablespoon or two of cashew cream or coconut cream at the end for extra richness.
4. Prep Ahead for Speed: To shorten the cooking time on busy weeknights, you can prep some of the ingredients in advance. Chop the onion, garlic, ginger, bell pepper, and squash ahead of time and store them in airtight containers in the refrigerator. You can also rinse the lentils in advance. This will make the cooking process even faster.
5. Freezing for Later: This Squash & Red Lentil Curry freezes beautifully, making it a great make-ahead meal. Allow the curry to cool completely before transferring it to freezer-safe containers or bags. Freeze for up to 3 months. Thaw overnight in the refrigerator or gently reheat from frozen on the stovetop or in the microwave. The flavors often deepen and develop even further after freezing and thawing.

FAQ Section

Q1: Can I make this curry vegan?

A: Yes, this recipe is inherently vegan! It uses plant-based ingredients and relies on coconut milk for creaminess, making it suitable for vegan diets. Just ensure you use vegetable broth and not chicken broth.

Q2: Can I make this curry in a slow cooker?

A: Absolutely! To adapt this recipe for a slow cooker, sauté the onions, garlic, ginger, and spices in a skillet on the stovetop as instructed in steps 1-3. Then, transfer the sautéed mixture to your slow cooker along with the remaining ingredients (squash, lentils, bell pepper, diced tomatoes, coconut milk, vegetable broth). Cook on low for 6-8 hours or on high for 3-4 hours, or until the squash and lentils are tender.

Q3: I don’t have curry powder. Can I substitute it with individual spices?

A: Yes, if you don’t have curry powder, you can create a similar flavor by using individual spices. A good substitute would be a blend of: 1 tablespoon ground coriander, 1 tablespoon ground cumin, 1 teaspoon turmeric powder, ½ teaspoon ground ginger, ½ teaspoon mustard powder, ¼ teaspoon cayenne pepper (or red pepper flakes), and ¼ teaspoon ground cinnamon. Adjust the amounts to your taste.

Q4: Can I add other vegetables to this curry?

A: Definitely! This curry is very versatile and can easily accommodate other vegetables. Consider adding spinach, kale, cauliflower florets, peas, green beans, or potatoes. Add heartier vegetables like potatoes or cauliflower along with the squash, and leafy greens like spinach or kale towards the end of cooking so they wilt but don’t become mushy.

Q5: How long does this curry last in the refrigerator?

A: Properly stored in an airtight container in the refrigerator, this Squash & Red Lentil Curry will last for 3-4 days. Ensure it cools down completely before refrigerating. Reheat thoroughly on the stovetop or in the microwave until heated through before serving.

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