As the weather cools and autumn rolls in, there’s nothing better than a warming, hearty meal—especially one that’s good for your heart! This roasted butternut squash and lentil stew is not only comforting but packed with cholesterol-lowering ingredients. Full of fibre, antioxidants, and plant-based goodness, this vegetarian dish is perfect for the season and your health.
Why This Stew Helps Lower Cholesterol
This stew features key cholesterol-lowering ingredients:
Lentils: Rich in soluble fibre, which helps reduce the absorption of cholesterol in the bloodstream. They are also a great source of protein without the saturated fats found in animal products.
Butternut Squash: Full of antioxidants like beta-carotene, which supports heart health by reducing inflammation and oxidative stress.
Garlic & Onions: These alliums are known for their heart-protective properties, helping to lower cholesterol levels and blood pressure.
Spinach: Loaded with fibre and plant sterols, spinach helps prevent the absorption of cholesterol in the gut, keeping levels in check.
Roasted Butternut Squash & Lentil Stew Recipe
Ingredients:
- 1 medium butternut squash, peeled and cubed
- 1 cup dried green or brown lentils
- 1 onion, diced
- 3 cloves garlic, minced
- 1 can diced tomatoes (400g)
- 4 cups vegetable broth
- 2 cups fresh spinach
- 2 tsp cumin
- 1 tsp turmeric
- 1/2 tsp smoked paprika
- Olive oil
- Salt and pepper to taste
Directions:
- Roast the Squash: Preheat your oven to 200°C (400°F). Toss the cubed butternut squash in a little olive oil, salt, and pepper. Spread on a baking tray and roast for 25-30 minutes, until tender and caramelised.
- Prepare the Stew Base: In a large pot, heat a tablespoon of olive oil over medium heat. Add the diced onion and cook for 5-7 minutes until soft and translucent. Add the minced garlic and spices (cumin, turmeric, smoked paprika) and sauté for another 1-2 minutes until fragrant.
- Cook the Lentils: Add the lentils, diced tomatoes, and vegetable broth to the pot. Bring to a boil, then reduce the heat and let it simmer for about 20-25 minutes, or until the lentils are tender.
- Combine & Simmer: Once the lentils are cooked, add the roasted butternut squash and fresh spinach to the pot. Stir everything together and let it simmer for another 5 minutes to allow the flavours to meld and the spinach to wilt.
- Season & Serve: Taste the stew and adjust the seasoning with salt and pepper. Serve hot, with some crusty wholegrain bread for an extra fibre boost, if desired.
Why You’ll Love This Dish
This lentil and butternut squash stew is not only delicious but perfect for those chilly autumn days. It’s filling, nutritious, and specifically designed to help manage cholesterol levels naturally. The combination of plant-based protein, heart-healthy fibre, and antioxidant-rich vegetables makes it a win for both your taste buds and your heart.
Pro Tip:
For an extra cholesterol-lowering boost, top your stew with a sprinkle of flaxseeds or chia seeds. Both are rich in omega-3 fatty acids, which help reduce inflammation and support heart health.
This warming autumn stew is the perfect meal for cosy evenings and heart health. It’s simple to make, packed with flavour, and filled with ingredients that support healthy cholesterol levels. Give it a try and let your heart (and taste buds) reap the benefits!
