Indian Summer Stew: Butternut Squash, Coconut, and Lentil Stew (Aarti Sequeira) Recipe

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Indian Summer Stew: Butternut Squash, Coconut, and Lentil Stew (Aarti Sequeira)
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  1. Rinse the pigeon peas in a couple changes of water.
  2. In a large soup pot, combine the squash, drained pigeon peas, tomato, coconut, turmeric, cumin, and enough stock to cover. Bring to a boil, and then simmer, covered, 20 minutes. Remove the cover and simmer another 10 minutes.
  3. To temper: In a small skillet, warm the canola oil until shimmering. Add the mustard seeds and when they stop popping, add the red pepper flakes, garlic, and salt. Swirl the skillet so the contents cook evenly, and cook another 10 seconds. Then pour the contents of the skillet into the soup, along with the salt. Spoon a ladleful of soup back into the skillet (it will sizzle, be careful!), and pour back into the soup pot. Finish with the honey, lime juice, and cilantro. Adjust the seasonings, to taste, and enjoy a little Indian summer in the middle of your winter!
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 646.01 Kcal (2705 kJ)
Calories from fat 49.76 Kcal
% Daily Value*
Total Fat 5.53g 9%
Sodium 19096.47mg 796%
Potassium 618.97mg 13%
Total Carbs 123.35g 41%
Sugars 15.71g 63%
Dietary Fiber 5.72g 23%
Protein 6.66g 13%
Vitamin C 16.1mg 27%
Vitamin A 0.6mg 19%
Iron 2.3mg 13%
Calcium 68.9mg 7%
Amount Per 100 g
Calories 268.43 Kcal (1124 kJ)
Calories from fat 20.68 Kcal
% Daily Value*
Total Fat 2.3g 9%
Sodium 7935.05mg 796%
Potassium 257.2mg 13%
Total Carbs 51.25g 41%
Sugars 6.53g 63%
Dietary Fiber 2.38g 23%
Protein 2.77g 13%
Vitamin C 6.7mg 27%
Vitamin A 0.2mg 19%
Iron 0.9mg 13%
Calcium 28.6mg 7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 12.6
  • 15

Good Points

  • low fat,
  • saturated fat free,
  • cholesterol free

Bad Points

  • High in Sodium

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