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Butternut squash dal

Combine homegrown lentils with nutritious butternut squash and milk to make a satisfying and absolutely delicious vegetarian main course
Recipe provided by Dairy Farmers of Canada ©
Plate of curried lentils with papadum
4 servings / 40 min 

Prep 10 min / Cook 30 min 

Ingredients 
  • 1 cup (250 mL) dried red lentils
  • 1 1/2 cups (375 mL) reduced-sodium vegetable broth
  • 1 tbsp (15 mL) vegetable oil
  • 1 chopped onion
  • 2 cloves garlic, minced 
  • 2 tbsp (25 mL) minced ginger root or 1 1/2 tsp (7 mL) ground ginger
  • 2 tbsp (25 mL) Indian yellow curry paste or powder
  • 1/4 tsp (1 mL) pepper
  • 3 cups (750 mL) chopped peeled butternut squash, about 1 lb/450 g 
  • 1 1/2 cups (375 mL) 1% milk
  • 1/4 cup (50 mL) chopped fresh cilantro or green onions
  • Garam masala (optional)
Directions 
  1. Place lentils in a fine sieve and pick through to remove any stones or grit. Rinse well and drain; stir into broth and set aside.
  2. In a large, deep saucepan, heat oil over medium heat; sauté onion for 3 minutes or until starting to soften. Add garlic, ginger, curry paste (to taste) and pepper; sauté for 2 minutes or until softened. Add lentils in broth, squash and milk. Bring to a simmer, stirring often. 
  3. Cover, leaving lid ajar, reduce heat and simmer, stirring occasionally, for 25 minutes or until squash and lentils are soft and tender. Remove from heat and mash lightly with a potato masher.
  4. Sprinkle with cilantro and garam masala (if using). Serve with papadum, basmati rice, or naan.
Nutritional info per serving (1 of 4) 
  • Calories 322
  • Protein 18 g
  • Total Fat 6 g
    Saturated Fat 1 g
    Cholesterol 5 mg
  • Carbohydrates 53 g
    Fibre 9 g
    Sugars 9 g
    Added sugars 0 g
  • Sodium 261 mg
  • Potassium 1044 mg