alive logo

Curry Lentil Squash Dip


    Curry Lentil Squash Dip

    Sweet tasting butternut squash gives this hearty dip a seasonal flair. It’s best served warm, and crispy jicama or kohlrabi are stellar sidekicks to this dip.


    Better for you: Chief among the nutritional perks of butternut squash is beta carotene, an antioxidant that the body converts to vitamin A to bolster immune, eye, and bone health. Pumpkin seeds deliver a healthy dose of magnesium, believed to be particularly helpful at fending off type 2 diabetes.

    3 cups (750 mL) cubed butternut squash
    1/2 cup (125 mL) dry red lentils
    1/2 cup (125 mL) unsalted pumpkin seeds
    1 1/2 tsp (7 mL) curry powder
    1/2 tsp (2 mL) cumin
    1/8 tsp (0.5 mL) cayenne
    1 tsp (5 mL) minced fresh ginger
    1 garlic clove, minced
    Juice of 1/2 lemon
    1/4 tsp (1 mL) salt 
    1/4 tsp (1 mL) black pepper

    Steam or roast butternut squash until tender.

    Place red lentils and 1 1/2 cups (350 mL) water in medium-sized saucepan, bring to a boil, reduce heat, and simmer until lentils are tender, about 10 minutes. Let squash and lentils cool.

    Toast pumpkin seeds in dry skillet over medium heat until browned and beginning to pop, about 2 minutes, stirring often. Place pumpkin seeds in food processor and let cool. Once cooled, blend seeds into tiny bits.

    Add squash, lentils, and remaining ingredients to food processor and blend until smooth.

    Serves 8.

    Each serving contains: 114 calories; 6 g protein; 4 g total fat (1 g sat. fat, 0 g trans fat); 15 g total carbohydrates (2 g sugars, 5 g fibre); 77 mg sodium

    source: "Take a Dip", alive #362, December 2012


    Curry Lentil Squash Dip




    SEE MORE »
    Fruity Tofu with Sweet Potato Wedges
    Beet Falafel Burgers with Dilly Tahini Sauce

    Beet Falafel Burgers with Dilly Tahini Sauce

    If a falafel and burger had a love child, this would be it. The result of this hybrid is a vibrantly coloured, complex-flavoured veggie burger you’ll flip over. You can also serve them between toasted hamburger buns with toppings such as sliced cucumber, sliced tomato, and arugula.  Holding it together Many plant-based burgers are crumbly and weak, risking a patty that ends up between the grill grates instead of intact on your plate. Keep your burgers together by forming patties no larger than 1 in (2.5 cm) thick, which ensures a nice, even crust on the outside and a thoroughly warmed-through centre, then chilling the patties before grilling. You can also consider using a burger mould, which gives you denser, equally sized patties that cook evenly. Be sure your grill grates are well greased.  Deep freeze You can freeze uncooked falafel burgers on a parchment paper-lined baking sheet or plate and then transfer frozen patties to an airtight container. When ready, just thaw and cook as instructed. Falafel cooking options To bake: Arrange falafel on parchment-lined baking sheet and brush lightly with oil; bake at 375 F (190 C) for 25 minutes, or until crispy on the outside and heated through. To pan fry: Heat large skillet over medium heat. Once hot, add 1 Tbsp oil (15 mL) for each 2 burgers in the pan, swirl to coat pan and cook for 3 to 4 minutes, or until underside is browned. Then flip carefully and cook for 2 to 3 minutes more.