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Saturday, June 11, 2016

Squash and Lentil Stew

How to Make Squash and Lentil Stew Recipe - preparation 10 minutes cooking time 30 minutes calories 200 kcals

Serves 2

spray oil
1 onion, finely chopped
2 garlic cloves, crushed
2 celery sticks, chopped
1 tsp black mustard seeds
100g/3½oz/⅔ cup split red lentils
4 tomatoes, cut into chunks
500g/1lb 2oz butternut squash, peeled and cut into chunks
400ml/14fl oz/1¾ cups hot vegetable stock
salt and ground black pepper
a few fresh coriander (cilantro) sprigs, roughly chopped
4 tbsp low-fat natural yogurt

1 Spray a non-stick pan lightly with oil and place over a low heat. Add the onion, garlic and celery, and cook gently for 8–10 minutes until tender. Stir in the mustard seeds and cook for 1 minute.

2 Stir in the lentils and then add the tomatoes and butternut squash. Pour in the hot stock and bring to the boil, then reduce the heat and simmer gently for 20 minutes or until the squash is tender and the lentils have broken down and thickened the stew. Season to taste with salt and pepper.

3 Serve the stew, strewn with chopped coriander and topped with yogurt.

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