Butternut Squash Lentil Dahl

Butternut Squash Lentil Dahl

Your whole family will love the aroma of this butternut squash lentil dahl!  Serve it over brown basmati rice with a generous serving of crisp romaine and local tomatoes for a complimentary dish.  We love it so much, it’s a weekly occurrence in our home and our 11 month old loves it too! 🙂 


Author:  Heather Anderson
Time:  30 minutes
Servings:  8-10


2 cups dry brown basmati rice, cooked according to package instructions

1 medium onion, diced
1 large carrot, diced
1 large garlic clove, minced
12 oz butternut squash, peeled & diced
Cilantro, deleaved and diced (save the leaves for serving)
1/4 – 2/3 tsp cayenne pepper (or to taste, we like spicier so we use 2/3 tsp)
3 tsp curry powder

5 cups water
2 cups red split lentils
15 oz can diced tomatoes, no salt added, drained
1 tsp onion powder
1 tsp sea salt (optional)


Cook rice in a large sauce pan according to package directions.

Heat a few tablespoons of water in a large pot.  When the water begins to boil, add the onion, carrot, butternut squash, garlic, and cilantro stems.  Begin sautéing then add cayenne and curry powder.  Continue sautéing until the onions are soft and transparent, adding water by the tablespoon as you go to keep veggies from sticking, about 5-10 minutes (depending on size of your diced onion and carrot).

Add water, lentils, tomatoes, onion powder & sea salt.  Stir and bring to a boil.  Then reduce heat and simmer for 20-30 minutes or until lentils and carrots are soft, stirring every 5 minutes.

Serve over rice with a hearty serving of chopped romaine and fresh tomatoes.  Top with fresh cilantro leaves.


  • You can often times find fresh butternut squash prepeeled and diced. This will save you lots of time!  You could also use frozen but you may have to increase your sautéing time a bit to account for that, or defrost overnight before using.
  • If you finely dice your onion & carrots, sauté & simmer time will be less.
  • Use a food processor to dice the onion & carrot to save processing time and/or to more finely dice.
  • For a little extra sweetness, add 1/4 cup of raisins when you add the lentils & water.
  • When preparing baby portions, include more butternut squash and mash with a fork, then mix in rice for a milder and sweeter version. Using less cayenne can also help if your child doesn’t care for spicier foods.

2 thoughts on “Butternut Squash Lentil Dahl

  1. This was delicious! Heather served this when we visited in July. I am so happy to get the recipe. Guess what we are having for dinner tonight? I am going to use fresh tomato’s from Ben’s garden. Yum!

    Liked by 1 person

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