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View more "Main Dishes" recipes Butternut Squash Dal (Lentils) Recipe

Butternut Squash Dal (Lentils)

Dairy Farmers of Canada
Add to Calendar 01/19/2017 10:00 AM 01/19/2017 11:00 AM America/New_York Choose the perfect time to make this recipe What you'll need:

1 cup (250 mL) dried red lentils
1 1/2 cups (375 mL) reduced-sodium vegetable broth
1 tbsp (15 mL) butter
1 chopped onion
2 cloves garlic, minced
2 tbsp (30 mL) minced gingerroot or 
1 1/2 tsp (7 mL) ground ginger

2 tbsp (30 mL) Indian yellow curry paste or 
powder

1/2 tsp (2 mL) salt
1/4 tsp (1 mL) pepper
3 cups (750 mL) chopped peeled butternut squash, about 1 lb/500 g
1 1/2 cups (375 mL) milk
1/4 cup (60 mL) chopped fresh cilantro or 
green onions

Garam masala

Yields: 4 servings

See full recipe: https://www.dairygoodness.ca/recipes/butternut-squash-dal-lentils?source=calendar
Butternut Squash Dal (Lentils) true MM/DD/YYYY anvcJoeUXzVEZwIspmZn22961
Comments
  • Course Main Dishes
  • Prep. Time 10 mins
  • Cooking Time 30 mins
  • Yields 4 servings

Here we combine homegrown lentils with nutritious butternut squash and milk to make a satisfying and absolutely delicious vegetarian main course or side dish.

  • Course Main Dishes
  • Prep. Time 10 mins
  • Cooking Time 30 mins
  • Yields 4 servings

Did you know?

You can find your favourite Milk Calendar recipes from as far back as 1974! Find them here.

This recipe is brought to you by:

My Milk Calendar From the 2013 Milk Calendar Explore all Milk Calendar recipes

Ingredients

1 cup (250 mL) dried red lentils
1 1/2 cups (375 mL) reduced-sodium vegetable broth
1 tbsp (15 mL) butter
1 chopped onion
2 cloves garlic, minced
2 tbsp (30 mL) minced gingerroot or 
1 1/2 tsp (7 mL) ground ginger
2 tbsp (30 mL) Indian yellow curry paste or 
powder
1/2 tsp (2 mL) salt
1/4 tsp (1 mL) pepper
3 cups (750 mL) chopped peeled butternut squash, about 1 lb/500 g
1 1/2 cups (375 mL) milk
1/4 cup (60 mL) chopped fresh cilantro or 
green onions
Garam masala

Preparation

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Dal, pureed and seasoned lentils, is a staple in Indian cuisine. Taken from the 2013 Milk Calendar, the recipe presented in this video suggests adding some butternut squash. Easy to make and nutritious, this recipe is a happy alternative anytime you may want to eat less meat.

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 min or until starting to soften. Add garlic, ginger, curry paste (to taste), salt and pepper; sauté for 2 min 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 min or until squash and lentils are soft and tender. Remove from heat and mash lightly with a potato masher. Sprinkle with cilantro and garam masala (if using). Serve with papadum, basmati rice, or naan.

Tips

This is an excellent introduction to the flavours of curry for kids who haven’t tried it. The sweet squash and milk smooth out the taste of the curry allowing them to get use to the combination of spices.

Use a hot curry paste and/or sauté 1-1/2 tsp (7 mL) each, whole cumin and coriander seeds and 1 minced fresh hot pepper in 1 tbsp (15 mL) butter and spoon on top of dal with cilantro.

49 people love this recipe.

Rank as top rated See all 50 top rated

Did you know?

You can find your favourite Milk Calendar recipes from as far back as 1974! Find them here.

This recipe is brought to you by:

My Milk Calendar From the 2013 Milk Calendar Explore all Milk Calendar recipes

Comments

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Did you know?

You can find your favourite Milk Calendar recipes from as far back as 1974! Find them here.

This recipe is brought to you by:

My Milk Calendar From the 2013 Milk Calendar Explore all Milk Calendar recipes

Nutritional Info

Per serving
Energy: 304 Calories
Protein: 18 g
Carbohydrate: 50 g
Fat: 5 g
Fibre: 8.4 g
Sodium: 492 mg

Top 5 Nutrients

Nutrient % DV*
Calcium: 19 % / 211 mg
Folate: 65 %
Vitamin A: 64 %
Vitamin C: 44 %
Iron: 37 %

*percentage of daily value

*Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.

This recipe contains 1/3 milk product serving(s) per person.

Did you know that 2 out of 3 Canadians are not getting enough daily milk products? Make sure you do! Learn more:

GetEnough.ca

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