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Indian Summer Stew Recipe

Looking for an easy Indian Summer Stew recipe? Learn how to make Indian Summer Stew using healthy ingredients.


Submitted by blackpotmama

Makes 16 servings



Lentils and butternut squash cooked with bright Indian spices for a lovely stew. Increase amount to serve as a main dish.

Recipe Ingredients for Indian Summer Stew

2 cups lentils, double rinsed
1 1/2 lb butternut squash, cubed
2 Roma tomatoes, diced
1/2 cup coconut, fresh, frozen or dried
1 t turmeric
1 1/2 t ground cumin
4 cups vegetable stock, or water
4 T canola oil
10 g mustard seeds, brown or black
3/4 t crushed red pepper flakes
2 cloves garlic, minced
2 tsp kosher salt
2 T honey
1 fruit+2"+dia lime
1 cup cilantro, chopped

Recipe Directions for Indian Summer Stew

  1. Place first seven (7) ingredients into soup pot and bring to boil. Turn down and simmer for 10 minutes.

  2. Meanwhile for tempering: heat oil in small skillet until shimmering and add mustard seeds. Stir until it stops popping.

  3. Add red pepper flakes, garlic & salt. Swirl in the pan for 10-15 seconds, until aromatic.

  4. Pour straight into the stew (be careful as it will splatter), then use a ladle to put some soup stock back into the skillet, swirl it around and pour back into the pot.

  5. Stir in honey, lime juice & cilantro and serve.

Categories

Beans, Soup, Indian, Fry, Simmer

Nutrition Facts
Serving Size 157.2g
Amount Per Serving
Calories
161
Calories from Fat
43
% Daily Value*
Total Fat
4.8g
7%
Saturated Fat
1.1g
6%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
298mg
12%
Potassium
450mg
13%
Total Carbohydrates
23.6g
8%
Dietary Fiber
8.9g
36%
Sugars
4.3g
Protein
7.1g
Vitamin A 95% Vitamin C 23%
Calcium 4% Iron 14%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • No cholesterol
  • Very high in dietary fiber
  • High in manganese
  • High in thiamin
  • Very high in vitamin A
  • High in vitamin C
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