Butternut Squash Stew: Perfect Dish for Fall

This vegan stew is so hearty, fulfulling and the perfect dish for fall. It is also easy to make since it is a one-pot meal and will delight you in every way. This recipe has been adapted from one of Centehua Sage's recipes from the Food is Medicine course, which she will be offering again soon. So if you love it, stay tuned for more on her page!


1 Tablespoon Olive Oil

1 Butternut Squash

2 Sweet Potatoes

2 Potatoes (Russet)

1 Onion (Diced)

3 Garlic Cloves

1 Jar Diced Tomatoes (or 3 Tomatoes)

1 Can Coconut Milk

1/3 Cup Red Lentils (Soaked for a couple of hours, strained and rinsed)

1 teaspoon each fenugreek seeds, fennel seeds, mustard seeds, and caraway seeds

1/2 teaspoon Turmeric

Salt and Pepper to taste

Cilantro for garnish


1- In a large pot, add olive oil.

2- Add fenugreek seeds, fennel seeds, mustard seeds and caraway seeds (you can add any or all of these and you can skip it altogether if you want, but it gives a lovely fragrant flavor to the dish).

3- Once the seeds start to become fragrant (About 2 minutes), add in onion and cook until softened.

4- In the meantime chop your potato, butternut squash and sweet potato into small bite-size cubes and add to the pot. Mix all the ingredients well to ensure that everything gets coated in olive oil.

5- Finely chop your garlic and add.

6- Add turmeric and coat all the vegetables.

6- Add your jar of diced tomatoes, or chop 3 tomatoes and add. Mix everything well.

7- Add the can of coconut milk and mix everything up, ensuring nothing is stuck to the bottom of the pan.

8- Add the lentils (after you have strained and rinsed). Mix everything again.

9- Add salt and pepper to taste.

10- Bring everything to a gentle boil, then turn down to a simmer for 30 - 40 minutes, or until everything is cooked through.

11- Turn off the heat and add cilantro for garnish.

The lentils will absorb much of the liquid and if you feel you need more liquid, add some water. You should have a nice thick stew, which is fragrant and delicious. Once you have turned off the heat, add the cilantro for garnish and feel free to add a little more cilantro to your bowl. I like to eat this over rice, but you can eat it as is or over qinoa or any other grain of your choice. This is a really simple recipe but is so perfect for fall! Enjoy!

Note: If you have leftovers, you will notice that much of the liquid is absorbed by the lentils the next day. Simply add a little bit of water and reheat and you will have the perfect stew again!


Leave a comment

All comments are moderated before being published