Lentil Sausage Stew with Squash
Prep Time
10 mins
Cook Time
40 mins
Total Time
50 mins
Healthy comfort food at it's finest. This dry lentil sausage stew with squash is perfect served over quinoa and makes for a high fiber and protein rich one pot dinner meal. Gluten Free and Dairy Free.
Course:
Dinner
Cuisine:
American, Healthy
Servings: 4
Calories: 730 kcal
Ingredients
- 1 tablespoon extra virgin olive oil
- 1 pound gluten free hot italian sausage or chicken sausage, casings removed
- 1/2 small red onion diced
- 4 cloves garlic chopped
- 2-3 cups grated squash or pumpkin
- 2-3 cups diced tomatoes
- 1 teaspoon cumin
- salt to taste
- 1 cup small brown lentils or red lentils
- 1/4 cup dry white wine
- 2 cups water or broth
- 1/2 cup quinoa optional
- for garnish: lime juice and diced cilantro
Instructions
-
Cook quinoa according to package directions (optional).
-
Heat oil in pot over medium-high heat. Add sausage and cook until browned, breaking up the sausage into smaller pieces with a spatula. Add red onions and garlic and cook for a few minutes.
-
Add squash, cumin and salt. Cook for a few minutes.
-
Add tomatoes and lentils. Cook for a few minutes. Add white wine. Bring to a boil.
-
Add water or broth. Bring to a boil, reduce heat and simmer covered until lentils are cooked through (20-30 mins)
-
Serve over quinoa (optional), garnished with chopped cilantro and lime juice.
Nutrition Facts
Lentil Sausage Stew with Squash
Amount Per Serving
Calories 730
Calories from Fat 369
% Daily Value*
Fat 41g63%
Saturated Fat 13g81%
Cholesterol 86mg29%
Sodium 848mg37%
Potassium 1339mg38%
Carbohydrates 54g18%
Fiber 17g71%
Sugar 6g7%
Protein 33g66%
Vitamin A 5095IU102%
Vitamin C 22.7mg28%
Calcium 120mg12%
Iron 7.9mg44%
* Percent Daily Values are based on a 2000 calorie diet.