Preparation time: 20-30 minutes
Cooking time: 35 minutes
3 tablespoons water
1 onion, finely chopped
3 garlic cloves, crushed
1 teaspoon ground cumin
1 teaspoon ground curry powder/garam masala
1 teaspoon ground coriander
¼ teaspoon chili powder
420g can low-sodium diced tomatoes (or 5 fresh tomatoes, diced)
1 tablespoon no-added-salt tomato paste
¼ cup flat-leaf parsley, chopped
¼ cup coriander leaves, chopped
1 can brown lentils, drained and rinsed or 1 ¾ cups cooked brown lentils
600g butternut pumpkin, seeded and chopped into 2.5-centimeter pieces
1 tablespoon raisins/currants (optional)
1 tablespoon sliced almonds (optional)
1. Heat water in a large saucepan, add the onion, and cook over low heat until soft and starting to brown (about 8–10 minutes). Add the garlic and cook for a few seconds, then stir in the ground spices. Cook for 30 seconds, add the tomatoes, tomato paste, and half the parsley and cilantro.
2. Add the lentils and chopped squash/pumpkin. Stir well, then cover and simmer for 20–25 minutes or until the squash is tender.
3. Sprinkle with remaining parsley and cilantro to serve. Top with raisins/currants and almonds (optional).
This recipe appears in the Complete Health Improvement Program (CHIP) Eat More recipe book.