Butternut and Brown Lentils Stew

brown lentils stew

Autumn is approaching – time to bring out a heart-warming stew!


Butternut and Brown Lentils Stew
Prep time:  2 mins
Cook time:  25 mins
Total time:  27 mins
Serves: 4
  • ½ medium sized butternut squash, peeled, seeded and cut into 1-inch cubes
  • 1 cup brown lentils
  • 1 large red onion, chopped
  • 4 cups vegetable broth
  • 2 tablespoons tomato paste
  • pinch of cumin seeds
  • 1 tsp brown or black mustard seeds
  • 1 tsp salt
  • ¼ tsp tumeric and ginger
  • ¼ tsp freshly ground black pepper
  • 1 can of chickpeas (garbanzo beans)
  • 2 handful of fresh spinach
  • optional: handful of frozen peas
  1. Fry the onion with the spices until lightly brown.
  2. Combine the squash, lentils, onion, broth and tomato paste.
  3. Cook on medium heat for 20 minutes or until the butternut quash pieces are tender.
  4. Toss a handful of frozen peas in if you like.
  5. Then add the spinach, turn off the heat and simmer for another 5 minutes.
  6. Puree ¾ of it to a thick soup, leaving just some chunky veggies and chickpeas out, that you add back to the stew after blending.


This stew tastes super with homemade flatbread – like this Gram and Cornflour flatbread.

The ones you can see in the photo were simply thrown together with cornflour and gram (chickpea flour), tumeric/ kurkuma and salt, pepper and dark mustard seeds that I fried rather than baked – crisp and aromatic. Perfect with hearty soups and stews.

And if you are in a rush you can make a simplified version just with butter nut squash, vegetable stock, 1 fried big onion, 1 big tomato and peas or spinach – quick & delicious!

chickpea stew

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Candida Diet Advice: This stew is suitable for stage 3 of the candida diet. Because of the sweet butternut squash it is best to eat only a small bowl of it, best with green vegetables.

{ 2 comments… read them below or add one }

  Corrine Bruning September 19, 2013 at 15:08

Did you eat squash from the get go in your candida journey? I hear that squash is high is sugar…that’s why I’m wondering, and it’s been excluded from some diets, but it’s the season for it and it’s so delicious!


Sandra September 22, 2013 at 11:36

Hi Corrine, fair point – I ate it from stage three onwards, so not straight away. There’s no way you can eat this with candida in full swing. Even when I introduced it into my diet, about 3-4 weeks into the diet I experienced more symptoms. You do still heal if you occasionally eat it though, just a little slower. Key is to eat only a few spoons full and not half a big steamed butternut – what I am quite capable of doing ;-)


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