Ah, lentils! These tiny legumes might just be the unsung heroes of the vegetarian world.
Have you ever found yourself in the middle of a weeknight, staring blankly into the abyss of your pantry, only to discover a bag of lentils sitting there, like a hidden treasure? They’re like little powerhouses of flavor and nutrition, ready to transform into a dish that’s both comforting and exciting.
Let’s dive (oops, not allowed) into some quick meals that make lentils the star of the show.
Steps
- Preheat your oven to 425°F (218°C). Halve the butternut squash and remove the seeds. Arrange the halves on a baking sheet, cut side up, drizzle with oil, and season with salt and pepper. Roast for 45-50 minutes until tender and lightly browned.
- To prepare the filling, heat olive oil in a large pan over medium-high heat. Add diced onions, seasoning with salt, and sauté for 8-9 minutes until browned. Stir in minced garlic, sage, and rosemary, cooking for another 2 minutes.
- Mix in the tomato paste and cook for 2-3 minutes. Lower the heat and deglaze the pan with red wine, stirring until the liquid evaporates. Add vegetable broth, lentils, bay leaf, and paprika, then simmer until the lentils are tender, about 30 minutes.
- Once the lentils are done, reduce the heat to low. Stir in tahini, miso, and balsamic vinegar, seasoning with salt and pepper to taste. Set the filling aside.
- Allow the roasted squash to cool enough to handle. Scoop out most of the flesh, leaving a border around the edges, and transfer 1 cup of it to a food processor.
- Lower the oven temperature to 350°F (175°C). Fill each squash half with the lentil mixture and bake for 15 minutes until everything is heated through.
- For the sauce, blend the reserved squash flesh with tahini, olive oil, salt, and pepper until smooth. Gradually add water or broth to reach a thick yet pourable consistency.
- Serve the stuffed squash drizzled with the butternut tahini sauce, garnishing with chopped parsley if desired.
Ingredients
- 3 medium butternut squash
- Olive oil or avocado oil for roasting
- Kosher salt and freshly cracked black pepper
- 1 tablespoon olive oil (more if not using a nonstick pan)
- 2 large yellow onions, diced
- 6 cloves garlic, minced
- 1 tablespoon fresh sage leaves, roughly chopped
- 2 teaspoons fresh rosemary leaves, roughly chopped
- 2 tablespoons tomato paste
- 1/3 cup (80 mL) dry red wine (such as Pinot Noir, Shiraz/Syrah, or Malbec)
- 1 cup (190g) green or brown lentils
- 2 ? cups (640 mL) vegetable broth
- 1 bay leaf
- 1 teaspoon sweet or hot paprika
- 2 ½ tablespoons tahini
- 2 teaspoons white miso paste
- 2-3 teaspoons quality balsamic vinegar
- Tahini Sauce:
- 1 cup roasted butternut squash (from the scooped-out halves)
- 2 tablespoons tahini
- 1 tablespoon extra virgin olive oil
- 3-6 tablespoons water or vegetable broth (more as needed to thin the sauce)
- Salt and pepper to taste
- Chopped Italian flat-leaf parsley, for garnish
Nutritional Values
Calories: 447kcal | Carbohydrates: 60g | Protein: 14g | Fat: 19g | Saturated Fat: 3g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 11g | Sodium: 554mg | Potassium: 1392mg | Fiber: 17g | Sugar: 10g | Vitamin A: 27077IU | Vitamin C: 60mg | Calcium: 183mg | Iron: 5mg
FAQ
- What are the different types of lentils and how do they differ?
- Red Lentils: These break down quickly and become creamy, making them ideal for thickening Indian dals and curries, as well as stews and purées.
- Brown and Green Lentils: Common in the U.S., these have a mild, earthy flavor and work well in soups, stews, and purees. They are also very economical.
- French Green (Puy) Lentils: Known for holding their shape, they are perfect for salads and have a peppery taste.
- Black Beluga Lentils: These are considered gourmet and have a hearty, full-bodied flavor, making them an excellent choice for side dishes.
- How can lentils be cooked in an Instant Pot?
- For detailed instructions on cooking lentils in an Instant Pot, refer to the comprehensive guide in “How to Cook Lentils in the Instant Pot” provided in the author’s cookbook, which includes a cooking time chart for various lentil types.
- What are some popular main dish recipes using lentils?
- Popular lentil-based main dishes include Dal Palak (Spinach Dal), Vegan Red Lentil Curry, and Vegan Lentil Enchiladas. These recipes showcase the versatility of lentils in creating flavorful, plant-based meals.
- Can lentils be used in appetizers?
- Yes, lentils can be transformed into delicious appetizers such as the 5-Minute Lentil Dip or Vegan Lentil Meatballs, offering healthy and satisfying options for entertaining.
- What are some creative ways to include lentils in soups and stews?
- Lentils can be used in a variety of soups and stews like the Instant Pot Lentil Soup and Lentil Peanut Stew. These dishes are hearty, flavor-packed, and perfect for cooler weather.
Tips
- When cooking red lentils, remember they break down quickly and become creamy, making them ideal for thickening dals and curries.
- If you’re aiming for lentils that hold their shape, such as for salads, opt for French green (Puy) lentils instead of brown or green ones, which can become mushy.
- For a rich, full-bodied side dish, consider using black beluga lentils, which maintain their shape well and offer a hearty flavor.
- When preparing dishes in an Instant Pot, refer to a lentil cook time chart to ensure each variety is cooked to perfection.
Equipment
- Instant Pot – For cooking lentils quickly and efficiently.
- Food Processor – Used for making smooth butternut tahini sauce.
- Large Baking Sheet – For roasting the butternut squash.
- Large Frying Pan – Necessary for preparing the creamy lentil filling.
