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Why You'll Love This protein packed lentil and winter squash stew for family meal prep
- High in Protein: This stew is packed with lentils, which are an excellent source of plant-based protein, making it perfect for vegetarians and vegans.
- Nutrient-Dense: Winter squash is rich in vitamins A and C, potassium, and fiber, making it an excellent addition to a healthy diet.
- Customizable: You can add your favorite spices, herbs, and vegetables to make the stew your own.
- Meal Prep Friendly: This recipe makes a large batch of stew that can be refrigerated or frozen for up to 3 months, making it perfect for meal prep.
- Easy to Make: The stew is simple to prepare and can be cooked in under an hour, making it a great option for busy weeknights.
- Affordable: Lentils and winter squash are relatively inexpensive ingredients, making this recipe a budget-friendly option for families.
- Freezer-Friendly: The stew can be frozen for up to 3 months, making it a great option for meal prep and future meals.
- Perfect for Large Groups: This recipe makes a large batch of stew, making it perfect for family gatherings, potlucks, or large events.
Ingredient Breakdown
The key ingredients in this recipe are lentils, winter squash, onions, garlic, and vegetable broth. Lentils are an excellent source of protein and fiber, making them a great addition to a healthy diet. Winter squash is rich in vitamins A and C, potassium, and fiber, making it an excellent addition to a healthy diet. Onions and garlic add a depth of flavor to the stew, while vegetable broth provides moisture and flavor. You can also customize the recipe by adding your favorite spices and herbs, such as cumin, paprika, or thyme.
How to Make protein packed lentil and winter squash stew for family meal prep
Heat 2 tablespoons of olive oil in a large pot over medium heat. Add 1 onion, diced, and 3 cloves of garlic, minced. Cook until the onions are translucent, about 5 minutes.
Add 1 cup of lentils, rinsed and drained, and 1 medium winter squash, peeled and diced. Cook for 1 minute, stirring constantly.
Add 4 cups of vegetable broth, 1 teaspoon of cumin, and 1 teaspoon of paprika. Stir to combine, then bring the mixture to a boil.
Reduce the heat to low and simmer the stew, covered, for 30-40 minutes, or until the lentils are tender.
Season the stew with salt and pepper to taste, then serve hot, garnished with fresh herbs, if desired.
Tips for Perfect Results
Make sure to use fresh and high-quality ingredients, including fresh herbs and spices, to get the best flavor out of your stew.
Lentils can become mushy and unappetizing if overcooked. Make sure to check on them regularly and adjust the cooking time as needed.
Onions, garlic, and other aromatics add a depth of flavor to the stew. Make sure to saute them before adding the lentils and squash.
Don't be afraid to experiment with different spices and herbs to find the combination that works best for you.
Common Mistakes to Avoid
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Not Rinsing the Lentils:
Fix: Make sure to rinse the lentils before cooking to remove any debris or impurities.
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Overcooking the Squash:
Fix: Make sure to check on the squash regularly and adjust the cooking time as needed to prevent overcooking.
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Not Seasoning the Stew:
Fix: Make sure to season the stew with salt, pepper, and other spices to taste, to bring out the flavors.
Variations & Substitutions
Replace the chicken broth with vegetable broth and add more vegetables, such as carrots and potatoes, to make a hearty vegetarian stew.
Replace the chicken broth with vegetable broth and use vegan-friendly spices and seasonings to make a delicious vegan stew.
Add diced jalapenos or red pepper flakes to give the stew a spicy kick.
Add feta cheese, olives, and sun-dried tomatoes to give the stew a Mediterranean flavor.
Storage & Make-Ahead
The stew can be stored at room temperature for up to 2 hours. Make sure to keep it covered and away from direct sunlight.
The stew can be stored in the refrigerator for up to 5 days. Make sure to cool it to room temperature before refrigerating and keep it covered.
The stew can be frozen for up to 3 months. Make sure to cool it to room temperature before freezing and keep it in airtight containers or freezer bags.
Frequently Asked Questions
Can I make this ahead of time?
Yes! You can prepare this recipe up to 2 days in advance. Store it covered in the refrigerator and bring to room temperature before serving. The flavors actually improve as they meld together overnight.
Can I use different types of squash?
Yes! You can use different types of winter squash, such as butternut or acorn, in place of the squash called for in the recipe. Just be sure to adjust the cooking time as needed.
Is this recipe vegan-friendly?
Almost! The recipe calls for vegetable broth, which may contain animal products. To make the recipe vegan-friendly, be sure to use a vegan-friendly broth or substitute with a homemade broth made from vegetable scraps.
Can I add other ingredients to the stew?
Yes! Feel free to add your favorite ingredients, such as diced bell peppers, chopped kale, or cooked sausage, to make the stew your own.
How do I reheat the stew?
You can reheat the stew in the microwave or on the stovetop. If reheating in the microwave, heat for 30-60 seconds at a time, stirring between each interval, until the stew is hot and steaming. If reheating on the stovetop, heat over low heat, stirring occasionally, until the stew is hot and steaming.
Can I freeze the stew for later?
Yes! The stew can be frozen for up to 3 months. Simply cool the stew to room temperature, then transfer it to airtight containers or freezer bags and store in the freezer. When you're ready to eat it, simply thaw overnight in the refrigerator or reheat from frozen in the microwave or on the stovetop.
protein packed lentil and winter squash stew for family meal prep
Ingredients
- 1 cup dried green or brown lentils, rinsed and drained
- 2 cups diced winter squash (such as butternut or acorn)
- 1 large onion, chopped
- 3 cloves garlic, minced
- 2 cups vegetable broth
- 1 can (14.5 oz) diced tomatoes
- 1 teaspoon dried thyme
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons olive oil
Instructions
- Step 1: Sauté the Onion and Garlic. Heat the olive oil in a large pot over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Add the minced garlic and cook for an additional 1-2 minutes, until fragrant.
- Step 2: Add the Lentils and Squash. Add the rinsed lentils and diced winter squash to the pot. Cook for 1-2 minutes, stirring occasionally, until the lentils are coated with the oil and the squash starts to soften.
- Step 3: Add the Broth and Tomatoes. Pour in the vegetable broth and add the diced tomatoes. Stir to combine, then bring the mixture to a boil.
- Step 4: Reduce Heat and Simmer. Reduce the heat to low and simmer, covered, for 20-25 minutes, or until the lentils and squash are tender.
- Step 5: Season with Thyme, Salt, and Pepper. Stir in the dried thyme, salt, and pepper. Taste and adjust the seasoning as needed.
- Step 6: Serve and Enjoy. Serve the stew hot, garnished with fresh herbs or a dollop of yogurt, if desired.
Recipe Notes
- Storage tip: Let the stew cool, then refrigerate or freeze for later use.
- Make ahead: Prepare the stew up to a day in advance, refrigerating or freezing until ready to reheat.
- Substitution: Swap the winter squash for other types of squash, such as kabocha or delicata.
- Pro tip: For an extra boost of protein, add cooked chicken, tofu, or tempeh to the stew.
