A Cozy Dish to Welcome Fall

As autumn arrived over the weekend, it was all about embracing fall cooking in my kitchen. What better way to kick off the official start of the season than with a recipe that celebrates one of its stars: butternut squash?! I whipped up a pot of my Creamy Butternut Squash Dal, using the squash as the foundational ingredient in my recipe. It’s a comforting blend of seasonal flavors and nourishing ingredients that’s perfect for cooler evenings or as a weekend lunch.

The Star Ingredient

One of my favorite ingredients to welcome the fall season is butternut squash. It’s a quintessential fall ingredient for a reason! Its naturally sweet flavor pairs beautifully with the earthy, warming spices that define cozy autumn meals. When cooked, it turns into a soft, buttery texture, making it an ideal base for savory dishes. Not only does it taste amazing, but it’s also packed with nutrients. It’s high in vitamins A and C, which are essential for immune health as we transition into the colder months. Additionally, the butternut squash is also a great source of fiber, helping with digestion and keeping you full longer.

Pairing butternut squash with red lentils in this dal takes it to the next level. The squash brings a natural sweetness that beautifully complements the warming spices in the dal. The result is a creamy, spiced dish with layers of flavor, vibrant color, and a boost of protein from the lentils.

Red Lentils for a Protein-Packed Base

For this dal, I love using whole skinned red lentils, which are a pantry staple in my kitchen. They are also known as Malka Masoor or Football Lentils (see FAQs & Notes below for more information). They are a fantastic source of iron, fiber, and plant-based protein. Red lentils are easy to cook and break down into a creamy consistency when simmered, providing a neutral backdrop for warming spices. They add a subtle earthiness and a protein boost, making this dish filling and satisfying. Packed with folate, iron, and fiber, red lentils are a powerhouse of nutrition and a perfect complement to butternut squash.

Building Flavor and Nutrition

What really elevates this Creamy Butternut Squash Dal are the spices. Cumin seeds and mustard seeds are toasted in coconut oil until they release their nutty aroma. Turmeric gives the stew its golden hue and anti-inflammatory benefits. I like to keep the spice profile simple but fragrant, adding garam masala for a hint of warmth without overpowering the delicate flavors of the butternut squash and lentils.

The addition of coconut milk in the dal not only enhances its creaminess but also adds a subtle sweetness that beautifully complements the butternut squash. This rich, velvety ingredient brings all the flavors together, creating a harmonious and comforting dish. To round out the dish, I stir in baby spinach right at the end. The bright green leaves add a lovely pop of color and a nutritious vitamin boost, providing a nice contrast to the creamy squash and lentils.

A True Fall Comfort

The delicate sweetness of the squash, combined with the creamy texture of coconut milk and the earthiness of red lentils, makes this Creamy Butternut Squash Dal a true fall comfort food. The combination of butternut squash, red lentils, and spinach provides a well-rounded, nutrient-dense meal, ideal for keeping you satisfied and energized. It is versatile enough to enjoy in multiple ways. Serve it as a hearty soup on its own or pair it with steamed basmati rice, brown rice, or quinoa along with a refreshing cucumber salad for a more substantial meal. It’s also naturally vegan and gluten-free, making it suitable for a variety of dietary preferences.

One of the best things about this Creamy Butternut Squash Dal is how well it lends itself to meal prep. You can easily make a big pot and refrigerate the leftovers in smaller portions. It also freezes well, making it great for a quick, convenient and nourishing homemade meal, ready whenever you need it.

Whether you’re making it as part of a weeknight dinner, meal prepping for the week ahead, or serving it to friends and family, this dal will bring comfort and nourishment to your fall table. It’s packed with seasonal ingredients and full of flavor, making it a go-to dish for those crisp, cool days ahead.

Creamy Butternut Squash Dal

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5 from 1 review

• Author: Vasanti
• Yield: 4–6 servings 1x

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Description

A mildly spiced, creamy butternut squash and lentil stew packed with seasonal flavor, perfect for meal prep and cozy fall meals.

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Ingredients

Units USM Scale 1/2x1x2x3x

For the Lentils

• 1 cup skinned whole red lentils (see FAQs & Notes + Variations)
• 3 cups water, divided, for cooking the lentils

For the Stew

• 2 tbsp coconut oil or neutral cooking oil
• 1/2 tsp mustard seeds
• 1/2 tsp cumin seeds
• 1/2 tsp turmeric
• 1/4 tsp asafetida
• 2–3 whole dried red chilies, optional
• 2 cups cubed butternut squash (see FAQs & Notes + Variations)
• 1–13 oz (400 ml) can of coconut milk
• 13 oz (400 ml) water, approx. 1& 3/4 cups
• 2 tsp garam masala
• Salt, as needed
• 2 handfuls of baby spinach or power greens, chopped
• 4–5 sprigs of cilantro/coriander leaves, roughly chopped, for garnishing
• 1 medium green onion, thinly sliced, for garnishing

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Instructions

Cooking the Lentils

• Place the lentils in the stainless steel insert pan or directly in the inner pot of the Instant Pot electric pressure cooker and wash them thoroughly with cold tap water.
• Rinse and drain the lentils until the water runs clear.
• Add 2 cups of water to the lentils.
• Fill the inner pot of the Instant Pot with 1 cup of water and place the insert pan with lentils and water over a trivet in it. Disregard this step if cooking the lentils directly in the inner pot, without the insert pan. 
• Close the Instant Pot’s lid and turn the steam-release valve to the sealing position.
• Press the Manual/Pressure Cook button and set the timer for 6 minutes at high pressure.
• When the cooking is complete, allow the pressure to release naturally—which will take 12 to 15 minutes—and then open the lid.
• Mash the cooked lentils with the back of the cooking spoon and set aside.

Making the Stew

• In a medium pot or a deep sauté pan, melt the coconut oil over medium heat.
• When the oil starts shimmering add in the cumin seeds, mustard seeds, turmeric and asafetida.
• When the seeds sizzle and the asafetida froths, add in the lentils along with the dried red chilies, if using.
• Sauté the butternut squash cubed for 2 minutes and then add the mashed lentils to the pot. 
• Stir in the entire can of coconut milk.
• Fill the can after emptying the coconut milk with water and add it to the pot with the rest of the ingredients. Stir to combine everything well.
• Season with salt and garam masala.
• Mix well and bring it to a boil over medium heat. 
• Simmer covered until the butternut squash has cooked, for about 5-7 minutes. It should be fork tender but still hold its shape.
• Uncover the pot and add the chopped spinach. Stir and continue simmering for 1-2 minutes, till the spinach wilts. 
• Garnish with chopped cilantro/coriander leaves and sliced green onions. Serve warm on its own or along with steamed basmati rice (see FAQs & Notes for storage information).