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Butternut Squash Dal

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Submitted by patty.davy

Main course or side dish

YIELD

4 servings

PREP

10 min

COOK

30 min

READY

40 min

Ingredients

1 237
CUP ML MASOOR DAL (RED LENTILS)
dried *
1 ½ 355
CUPS ML STOCK
reduced-sodium
1 15
TABLESPOON ML BUTTER
1 1
EACH EACH ONIONS
chopped
2 2
CLOVES CLOVES GARLIC
minced
2 3E+1
TABLESPOONS ML GINGER ROOT
freshly minced or 1 1/2 teaspoon ground
1 15
TABLESPOON ML CURRY POWDER
yellow, up to 2 tablespoons
½ 2.5
TEASPOON ML SALT
¼ 1.3
TEASPOON ML BLACK PEPPER
3 7.1E+2
CUPS ML BUTTERNUT SQUASH
about 1 pound, peeled, and chopped *
1 ½ 355
CUPS ML MILK
¼ 59
CUP ML CILANTRO
freshly chopped, or scallions
1 1
X X GARAM MASALA
optional *

Directions

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.

In a large, deep saucepan, melt butter over medium heat; sauté onion for 3 minutes or until starting to soften.

Add garlic, ginger, curry, salt and pepper; sauté for 2 minutes or until softened.

Add lentils in broth, squash and milk.

Bring to a simmer, stirring often.

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.

Sprinkle with cilantro or green onions and garam masala (if using).

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 222g (7.8 oz)
Amount per Serving
Calories 108 45% from fat
 % Daily Value *
Total Fat 5g 8%
Saturated Fat 3g 16%
Trans Fat 0g
Cholesterol 15mg 5%
Sodium 646mg 27%
Total Carbohydrate 3g 3%
Dietary Fiber 1g 4%
Sugars g
Protein 11g
Vitamin A 6% Vitamin C 7%
Calcium 13% Iron 5%
* based on a 2,000 calorie diet How is this calculated?
 

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