Squash & Red Lentil Curry


This healthy red lentil curry recipe has a rich flavor and complexity that tastes like it takes hours to prepare. Butternut squash and coconut milk combine with the lentils to make a hearty vegetarian dish. Serve with brown rice or naan bread.

Cook Time:
15 mins
Additional Time:
25 mins
Total Time:
40 mins
5 servings


  • 2 tablespoons canola oil

  • 1 ½ cups diced onion

  • 2 cloves garlic, minced

  • 1 tablespoon minced fresh ginger

  • 2 teaspoons curry powder or garam masala

  • 1 20-ounce package cubed peeled butternut squash (see Tip)

  • 1 cup red lentils

  • 1 cup chopped fresh tomato or one 15-ounce can diced tomatoes, drained

  • 1 ½ teaspoons salt

  • 4 cups water

  • 1 14-ounce can lite coconut milk

  • 5 lime wedges

  • Chopped fresh cilantro for garnish


  1. Heat oil in a large pot over medium-high heat. Add onion, garlic, ginger and curry powder (or garam masala); cook, stirring often, until the onion is starting to soften, 2 to 3 minutes. Add squash, lentils, tomato and salt; cook, stirring, for 1 minute. Add water. Cover and bring to a boil over high heat. Reduce heat to maintain a lively simmer; cook, covered, stirring occasionally, until the squash is tender and the lentils are mostly broken down, about 20 minutes.

  2. Stir in coconut milk and simmer until heated through, about 1 minute. Serve with lime wedges and cilantro, if desired.


Precut butternut squash is usually sold in a 20-ounce package of large cubes (5 cups of 1- to 2-inch pieces) or in a 16-ounce package of smaller diced squash (3 cups of 1/2-inch pieces). If you can only find the smaller cubes for this recipe, you'll need to buy two 16-ounce packages to have 5 total cups of squash and reduce the roasting time by 5 to 10 minutes. Or, you can prep your own cubes of squash from a whole, peeled and seeded butternut squash.

Nutrition Facts (per serving)

326 Calories
12g Fat
47g Carbs
14g Protein
Nutrition Facts
Servings Per Recipe 5
Calories 326
% Daily Value *
Total Carbohydrate 47g 17%
Dietary Fiber 13g 47%
Total Sugars 8g
Protein 14g 27%
Total Fat 12g 15%
Saturated Fat 5g 23%
Vitamin A 12371IU 247%
Vitamin C 38mg 43%
Folate 248mcg 62%
Sodium 735mg 32%
Calcium 107mg 8%
Iron 5mg 27%
Magnesium 93mg 22%
Potassium 996mg 21%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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