Stoup (stew + soup) : Red lentils with squash and spinach

food



We often overlook the simpler ingredients when devising a healthier food plan, we think we need the fancier stuff and equipped with the usual excuse of, ‘its so expensive to eat healthy!.’ Its not. 

Lentils are one of the best food source of slow-digesting carbohydrates! Perfect for lunch! It is an excellent source of fiber, folate, manganese and iron. It’s especially great because it is not like the usual carbohydrates like white rice or bread where your sugar levels spike immediately after consumption instead it takes its times to convert to glucose. Along with these, it has been proven that it aids colon health, diabetics and absorption of essential minerals like calcium. 

Available everywhere and you can make it so delicious by simply boiling it and adding your favorite vegetables, even if you cant boil an egg you can boil lentils! 

So this is what I made for lunch today, again it is extremely versatile to carry out and you can make it for 2/3 days at a time. 


What do you need?

1 cup of red lentils

2 cups of butternut squash

2 cups of spinach

1/2 cup of cilantro

3 tsp of turmeric powder 

1 cup of cooked brown rice

Sea salt to taste 

This should yield 4 to 5 servings ( each serving is 1.5 cups)


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Clean the red lentils under water until it runs clear

Cover the lentils with water making sure it is completely submerged. Add the turmeric powder and salt.

On medium heat, boil the lentils for about 10 minutes 

Add in the butternut squash and cover the pot and let it simmer until the squash and lentils have completely softened. 

Using a masher, mash the squash and lentils as it simmers 

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Add in the spinach 

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Mix together until the spinach wilts and take a taste. Beware it’s super hot! I say this from experience! Ouch!

Add in the cilantro 

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Allow it to simmer for an additional 5 minutes under very low heat. It’s ready! 

Spoon the stoup (stew + soup) into a bowl and add a tablespoon of brown rice. The combination is perfect! 

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Enjoy! No fats, good carbs and lots of vegetables!

You can add any vegetables you want, pumpkin, beans, jalapeños, tomatoes, the list goes on and on! You can even skip on the rice but the texture really adds a little something. 

It was a perfect meal on this cold London afternoon especially on a day I was feeling extremely homesick . 

9 thoughts on “Stoup (stew + soup) : Red lentils with squash and spinach

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