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Lentil & Butternut squash Dahl

Updated: Jun 17

I love this recipe because it's made in one big pot. Therefore it requires very little washing up!

It also provides lots of plant-based protein and fibre, making it an excellent option for anyone trying to lower their cholesterol (this is a big goal for someone in my house now)!

Download the recipe as a pdf below for easy saving and printing.
Lentil & Butternut squash dahl
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Recipe Yield: Approx six servings


One tablespoon of extra virgin olive oil

One white onion (diced)

Two garlic cloves mincedd)

1 tsp chilli powder

1 tsp of ground turmeric

1 tsp of cumin

1 tsp of ground coriander

1 tbsp of tomato puree

A pinch of salt

Butternut squash cut into cubes (500-750g = approx one medium size)

Two peppers (yellow or red)

One can of chickpeas (400g), drained and rinsed

80g yellow split peas 9rinsed)

150g dry red lentils (rinsed)

80g green lentils (rinsed)

One can of coconut milk (400ml)

One can of chopped tomatoes (400g)

800ml vegetable stock

Two handfuls of fresh spinach


  • Place a large saucepan on medium heat, then add a tablespoon of extra virgin olive oi andh the onion. Sauté the onion for a few minutes, then add the garlic and sauté for another 1-2 minutes.s

  • Next, add the chilli powder, ground turmeric, cumin, coriander, tomato puree and salt.

  • Add the butternut squash cubes and peppers, coating evenly in the spices

  • Pour in the coconut milk and tinned tomatoes, mix and leave to simmer for 5 minutes.

  • Add chickpeas, split peas and red and green lentils, then mix with vegetable stock.

  • Leave to simmer on low heat for 45 – 60 minutes, stirring frequently until all the lentils and peas are cooked and absorbed much of the liquid.d

  • Finally, once cooked, add the spinach and mix in until the spinach has wilted.

To serve:

I recommend brown rice, coriander and lime wedges. Some flat/naan bread and greek yoghurt would be great too!

Maria is a registered dietitian in Ireland and Bermuda. She is passionate about making diet and nutrition education accessible to all. We hope you enjoy these recipes, and please reach out and let us know if you make them. Dietetic appointments and services are available online; email Corporate wellness and health promotion services are available online in Cork, Kerry and Dublin.

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