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Squash Lentil Curry

Serves 4


    This somewhat nontraditional curry emphasizes protein and ease of preparation. Taking the liberty of blending winter squash and peanut butter into the curry sauce lends it a nice sweetness and extra-creamy mouthfeel. It’s the perfect dish to reheat, as leftovers only get more flavourful. Serve with a pile of rice.


    Protein power: Though often overlooked, textured vegetable protein (TVP), which is simply defatted soy flour, is an excellent source of plant-based protein—about 25 g in each 1/2 cup (125 mL) serving. And TVP is certainly less costly than the new breed of engineered meatless meats on the market. Lentils remain one of the best nutritional bargains at the supermarket, full of protein, fibre, and a range of must-have nutrients.

    Easy does it

    For the curry sauce, you can also use frozen butternut squash, which requires no peeling and chopping, or canned pure pumpkin purée.


    Squash Lentil Curry


      • 2 cups (500 mL) cooked cubed butternut squash or pumpkin
      • 14 oz (398 mL) can light coconut milk
      • 1/4 cup (60 mL) peanut butter
      • 3 Tbsp (45 mL) red curry paste
      • 2 Tbsp (30 mL) low-sodium soy sauce
      • 2 tsp (10 mL) grapeseed oil or avocado oil
      • 1 medium yellow onion, chopped
      • 2 medium carrots, chopped
      • 3 garlic cloves, peeled and chopped
      • 2 Tbsp (30 mL) peeled and chopped fresh ginger
      • 1 1/2 cups (350 mL) textured vegetable protein (TVP)
      • 1 cup (250 mL) red lentils
      • Juice of 1 lime
      • 1/2 cup (125 mL) chopped cilantro
      • 2 green onions, sliced


      Per serving:

      • calories428
      • protein23 g
      • total fat13 g
        • sat. fat4 g
      • total carbohydrates58 g
        • sugars9 g
        • fibre22 g
      • sodium734 mg



      In blender container, place squash or pumpkin, coconut milk, 3 cups (750 mL) water, peanut butter, curry paste, and soy sauce; blend until smooth.


      In large saucepan, heat oil over medium heat. Add onion and carrots; heat for 5 minutes, stirring occasionally. Add garlic and ginger to pan and heat for 1 minute. Place squash mixture, TVP, and lentils in pan, bring to a simmer, and heat over medium-low until lentils are tender, about 20 minutes. Stir curry occasionally to prevent sticking to bottom of pan. If mixture becomes too thick, add additional water. Stir in lime juice.


      Serve topped with cilantro and green onions.



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