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

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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Ingredients:

Serving

1 cup yellow split pigeon peas ( toor dal)
1 lb butternut squash, peeled, cut into 1/2-inch cubes (about 2 1/2 cups)
1 roma tomato, diced
1/2 cup fresh, frozen, or dried shredded coconut
1/2 tsp turmeric
1/2 tsp ground cumin
4 cups vegetable stock or water, or enough to cover
2 tbsp canola oil
1 tsp brown or black mustard seeds
1/2 tsp crushed red pepper flakes
1 clove garlic, minced
1 1/2 tsp kosher salt
1 tbsp honey
1 lime, juiced
1/2 cup minced fresh cilantro leaves

Directions:

Rinse the pigeon peas in a couple changes of water.
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.
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 Serving Per 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.

Tastes

salty
savory
bitter
sweet

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