Ingredients
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For the Lentil Base:
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1 cup brown lentils (or green/puy lentils)
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3 cups water
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1 medium onion, chopped
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1 clove garlic, minced
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1 tablespoon ground cumin
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1 teaspoon paprika
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Salt and black pepper, to taste
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For the Roasted Butternut Squash:
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1 large butternut squash (about 2 pounds), peeled, seeded, and cubed
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2 tablespoons olive oil
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1 tablespoon maple syrup
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1 teaspoon cinnamon
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Pinch of nutmeg
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Salt and black pepper, to taste
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For the Tomatoes and Herbs:
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2 cans (14.5 ounces each) diced tomatoes, drained
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1 small red bell pepper, cored and sliced
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1 small yellow bell pepper, cored and sliced
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Handful fresh parsley leaves, roughly chopped
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Juice from half a lemon
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Optional Toppings:
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1 avocado, sliced or mashed
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1/4 cup crumbled feta cheese (for vegan option, use dairy-free feta)
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1/4 cup toasted pumpkin seeds or sunflower seeds
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Sliced jalapeños (for extra heat)
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Finely chopped flat-leaf parsley or cilantro
Directions
Subtitle: A Budget-Friendly, Gluten-Free, High-Protein, and Kid-Friendly Meal Inspired by Moroccan Cuisine
Description: This hearty and satisfying vegetarian dinner features earthy lentils, sweet roasted butternut squash, tangy tomatoes, and fragrant spices reminiscent of traditional Moroccan flavors. It’s easy to prepare, gluten-free, high-fiber, and packed with plant-based protein – perfect for busy weeknights!
Ingredients:
For the Lentil Base:
* 1 cup brown lentils (or green/puy lentils)
* 3 cups water
* 1 medium onion, chopped
* 1 clove garlic, minced
* 1 tablespoon ground cumin
* 1 teaspoon paprika
* Salt and black pepper, to taste
For the Roasted Butternut Squash:
* 1 large butternut squash (about 2 pounds), peeled, seeded, and cubed
* 2 tablespoons olive oil
* 1 tablespoon maple syrup
* 1 teaspoon cinnamon
* Pinch of nutmeg
* Salt and black pepper, to taste
For the Tomatoes and Herbs:
* 2 cans (14.5 ounces each) diced tomatoes, drained
* 1 small red bell pepper, cored and sliced
* 1 small yellow bell pepper, cored and sliced
* Handful fresh parsley leaves, roughly chopped
* Juice from half a lemon
Optional Toppings:
* 1 avocado, sliced or mashed
* 1/4 cup crumbled feta cheese (for vegan option, use dairy-free feta)
* 1/4 cup toasted pumpkin seeds or sunflower seeds
* Sliced jalapeños (for extra heat)
* Finely chopped flat-leaf parsley or cilantro
Instructions:
1. Prepare the lentil base: Combine the lentils, water, onion, garlic, cumin, paprika, and salt and pepper in a large saucepan over medium heat. Bring to a boil, reduce the heat to low, cover, and simmer for about 20 minutes or until the lentils are tender. Set aside off the heat and keep warm.
2. Make the roasted butternut squash: Preheat the oven to 400°F. Toss the cubed butternut squash with the olive oil, maple syrup, cinnamon, nutmeg, and seasonings in a large bowl. Spread out onto two baking sheets lined with parchment paper. Roast for 30-35 minutes or until the squash is tender and golden brown, stirring occasionally. Remove from the oven and set aside.
3. Cook the tomatoes and herbs: While the butternut squash is roasting, heat a large skillet over medium heat. Add the olive oil, diced tomatoes, and bell peppers. Cook for about 10 minutes or until the liquid has evaporated and the mixture is slightly thickened. Stir in the parsley and lemon juice. Season with salt and pepper to taste.
4. Assemble the bowls: Divide the cooked lentils among four bowls. Top each serving with about 1/2 cup of the roasted butternut squash, 1/2 cup of the tomato and herb mixture, and any desired optional toppings. Serve hot.
Serves 4 as a main course or 8 as a side dish.
Difficulty Level: Easy
Nutrition Facts per serving (without optional toppings): Calories: 332; Protein: 15 g; Carbohydrates: 53 g; Fiber: 12 g; Net Carbs: 36 g; Fat: 10 g; Cholesterol: 0 mg; Sodium: 450
Steps
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1
Done
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Prepare the lentil base: Combine the lentils, water, onion, garlic, cumin, paprika, and salt and pepper in a large saucepan over medium heat. Bring to a boil, reduce the heat to low, cover, and simmer for about 20 minutes or until the lentils are tender. Set aside off the heat and keep warm. |
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2
Done
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Make the roasted butternut squash: Preheat the oven to 400°F. Toss the cubed butternut squash with the olive oil, maple syrup, cinnamon, nutmeg, and seasonings in a large bowl. Spread out onto two baking sheets lined with parchment paper. Roast for 30-35 minutes or until the squash is tender and golden brown, stirring occasionally. Remove from the oven and set aside. |
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3
Done
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Cook the tomatoes and herbs: While the butternut squash is roasting, heat a large skillet over medium heat. Add the olive oil, diced tomatoes, and bell peppers. Cook for about 10 minutes or until the liquid has evaporated and the mixture is slightly thickened. Stir in the parsley and lemon juice. Season with salt and pepper to taste. |
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4
Done
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Assemble the bowls: Divide the cooked lentils among four bowls. Top each serving with about 1/2 cup of the roasted butternut squash, 1/2 cup of the tomato and herb mixture, and any desired optional toppings. Serve hot. |
