Do you like lentils? Do you know about the health benefits of lentils - the cheap, fast to cook legume - packed with protein, folic acids and dietary fiber. Some studies have suggested that those who eat lentils on a regular basis reduce their cholesterol levels, boost digestion and lower the risk of some cancers.
My problem, however, is that I only ever used lentils to make lentil soup. I knew I had to incorporate more lentils into our diet which would be tasty and include fresh ingredients. When I went to the grocery store, I saw some beautiful kale and butternut squash. "What a perfect combination," I thought. After purchasing my ingredients, I went home to produce this filling, heart-healthy, low-calorie meal.
This recipe uses chicken stock. If you would like it to be vegan, substitute water or vegetable stock and you have a completely vegan meal.
P.S. It is even better the next day.
Ingredients
1 cup of dried lentils (inspected for foreign objects, washed and drained)
1 small butternut squash (pealed, seeded and cubed)
1 bunch of kale (about ⅔ a pound, stems removed and chopped)
1 medium onion (diced)
2 small carrots or 1 large carrot (peeled and diced)
1 stalk of celery (diced)
2 garlic cloves (minced)
1 cup of chicken stock (or water or vegetable stock)
1 can Rotel (with liquid)
1 28 oz can of diced tomatoes (with liquid)
Olive oil
¾ teaspoon ground cumin
½ teaspoon Kosher salt
¼ teaspoon freshly ground pepper
⅛ teaspoon cayenne Pepper
Directions
Preheat your oven to 400 degrees.
Gather your ingredients.
Peel the butternut squash.
Cut the squash in half.
Remove the seeds.
Dice the squash meat (p.s. at most grocery stores they already have peeled and diced butternut squash - look for it). Place the squash on a cookie sheet. Drizzle with 1 − 2 Tablespoons Olive Oil. Sprinkle on the ground cumin.
Mix the ingredients together with your clean hands and evenly spread the oil-covered squash on the pan.
Place the pan in the preheated oven and bake 15 − 20 minutes until a knife easily pierces the squash (check your biggest pieces).
Remove the squash from the oven and reserve the squash for later use.
In the meantime, place your washed lentils in a pot and cover with 1 inch of water. Salt the water (about 1 tablespoon), place on the stovetop and bring to a boil.
Cover, reduce the heat and let simmer for 25 − 30 minutes until the lentils are cooked but still have an
al dente bite to them.
Drain the lentils and reserve the lentils for later use.
Remove the stems from the kale. You do this by grabbing the end and tearing off the leaves. Wash and drain the kale and then chop it - it will make about 6 cups of chopped kale. Reserve the kale.
Dice your onions, carrots and celery to make a
mirepoix (a French name for those three ingredients which are the basis of many soups and stews).
Pour 1 − 2 tablespoons of olive oil in a large soup pot. Heat over medium heat.
Add the
mirepoix to the pot, salt it and stir for 4 − 5 minutes until the onions are tender and translucent.
Mince the garlic.
Place the garlic in the pot with the
mirepoix and cook for two minutes - stirring often so not to burn.
Add the kale and chicken stock to the pan. Stir thoroughly, bring the pot to a boil, cover, reduce heat and simmer for 20 − 30 minutes until the kale is tender.
A view of the tender kale:
Add the Rotel, tomatoes, butternut squash and lentils to the pot with the wilted kale. Stir to combine. Season with salt, pepper and cayenne pepper to taste. Simmer for 15 − 20 minutes.
Serve over brown rice.
