Happy World Vegetarian Day! Whether you're a seasoned vegetarian or exploring plant-based meals for the first time, today is the perfect time to dive into the vibrant world of vegetarian cooking. With a focus on wholesome, sustainable, and flavourful meals, you can enjoy nutritious dishes that are both satisfying and eco-friendly.
As we step into October, autumn's rich and comforting ingredients come into season. Think sweet butternut squash, hearty root vegetables, and crisp greens – the perfect combination for creating warm, nourishing meals that embrace the essence of fall.
To celebrate both World Vegetarian Day and the flavours of autumn, we're excited to share a delicious recipe: Butternut Squash Stew with Curly Kale. This easy-to-make, nutrient-packed dish is perfect for chilly evenings and bursting with seasonal goodness. Plus, it's naturally vegan, gluten-free, and loaded with plant-based protein and fibre from lentils and black-eyed beans.
Butternut Squash Stew with Curly Kale Recipe
Prep time: 15 minutes
Cook time: 50 minutes
Serves: 2
Dietary Info: Egg-Free, Dairy-Free, Gluten-Free, Healthy, Nut-Free, Vegan, Wheat-Free, Suitable for Freezing
Kale is a fantastic non-dairy source of calcium, and this dish provides about one-third of your recommended daily intake of this essential nutrient. Combined with the antioxidant-rich butternut squash, this stew is not only comforting but also packed with health benefits.
Ingredients:
For the stew:
- 2 tbsp olive oil
- 1 medium onion, finely diced
- 1 clove garlic, finely chopped
- 1 carrot, finely diced
- ½ tsp turmeric
- 1 tsp ground cinnamon
- ½ tsp ground ginger
- 50g red lentils, rinsed
- 250ml passata
- 350g butternut squash, cut into 1cm cubes
- ½ 400g can black-eyed beans, drained
- 750ml reduced sodium vegetable stock
- 80g curly kale, washed and finely shredded
- Pinch of salt
- Pinch of pepper
Method:
- Sauté the veggies: Heat the olive oil in a large saucepan over medium heat. Add the diced onion, garlic, and carrot, and sauté for about five minutes until softened.
- Add the spices: Stir in the turmeric, cinnamon, and ginger, cooking for another minute until fragrant.
- Cook the lentils and passata: Lower the heat and add the lentils and passata. Let the mixture cook for 15 minutes, stirring occasionally. Add more passata if needed during cooking.
- Simmer the stew: Add the cubed butternut squash, black-eyed beans, and vegetable stock. Simmer for 30 minutes, or until the squash is tender.
- Steam the kale: About 20 minutes into cooking the stew, steam the kale for 10 minutes, either over the stew or in a separate pan, until slightly softened but still vibrant green.
- Finish and serve: Stir the steamed kale into the squash and lentil mixture. Season to taste with salt and pepper, then serve in bowls. Pair with crusty wholemeal bread for extra comfort.
This Butternut Squash Stew with Curly Kale is the perfect way to celebrate World Vegetarian Day while embracing the cozy, nourishing flavours of autumn. Enjoy this dish as a comforting dinner or make a big batch to freeze and savour throughout the week!
