Spiced Rice and Lentils with Roast Squash
Difficulty: Easy
Portion: Serves 4
Hands‑on time: 40 min
Introduction
When the weather turns cool and you’re craving something hearty yet wholesome, there’s nothing more comforting than a bowl of spiced rice and lentils with roast squash. This vegan dinner, inspired by the ancient Indian kitchari (or khichdi), marries the earthy sweetness of roasted butternut squash with a fragrant blend of spices and the creamy texture of lentils. It’s a dish that’s quick enough for a weekday night, yet elegant enough for guests, and it’s perfect for beginner‑to‑intermediate cooks who want a reliable recipe that delivers flavor, nutrition, and visual appeal.
The magic of this dish lies in its simplicity: a handful of pantry staples, a few fresh aromatics, and a generous handful of squash. The result is a comforting, protein‑rich meal that’s low in fat, high in fiber, and bursting with antioxidants. Whether you’re a seasoned vegetarian, a curious vegan, or simply looking to add more plant‑based meals to your repertoire, Spiced Rice and Lentils with Roast Squash is a recipe that will become a staple in your kitchen.
Meal Profile
What Makes It Stand Out?
- Nutrient‑dense – Basmati rice and split red lentils provide complex carbs and plant protein, while the squash adds beta‑carotene and potassium.
- Flavorful spices – Turmeric, coriander, cumin, and a touch of chili powder give the dish a warm, earthy profile with just the right kick.
- Versatility – Swap butternut squash for sweet potato or pumpkin; adjust spice levels to suit your palate; serve with coconut yogurt or a splash of lime for extra zing.
- Time‑efficient – The roast and simmer happen concurrently, so you’re not juggling too many tasks at once.
Why It’s Ideal for Beginners
- Clear, step‑by‑step instructions – No hidden techniques or advanced equipment required.
- Minimal prep – Roughly 15 minutes of chopping, the rest is hands‑off.
- All‑in‑one pot – One pot for the rice‑lentil base, one tray for the squash; cleanup is a breeze.
Ingredient Highlight
Below is the full list of ingredients you’ll need. All measurements are in metric units for consistency, but you can easily convert to your preferred units if necessary.
- 500 g butternut squash or pumpkin, cut into wedges
- 3 Tbsp olive oil
- 130 g basmati rice
- 200 g split red lentils
- 1 onion, finely chopped
- 1 thumb‑size piece ginger, grated
- 2 garlic cloves, crushed
- 2 tsp turmeric
- 2 tsp ground coriander
- 2 tsp cumin seeds
- 1‑2 tsp medium chili powder (to taste)
- 1.2 L vegetable stock (gluten‑free if needed)
- 200 g spinach leaves
- Yogurt, chili flakes, and lime wedges to serve (optional)
Why Each Ingredient Matters
| Ingredient | Role in the Dish | Health Benefit |
|---|---|---|
| Butternut Squash | Adds natural sweetness and a satisfying bite | Rich in beta‑carotene, vitamin C, and fiber |
| Olive Oil | Provides healthy monounsaturated fats and helps carry spices | Supports heart health |
| Basmati Rice | Gives a fragrant, fluffy base | Low glycemic index, good source of B‑vitamins |
| Split Red Lentils | Adds protein and body | High in iron, folate, and soluble fiber |
| Onion, Ginger, Garlic | Build a savory foundation | Antioxidant, anti‑inflammatory properties |
| Turmeric, Coriander, Cumin | Create depth and warmth | Anti‑oxidant, anti‑inflammatory |
| Chili Powder | Adds heat (adjust to taste) | Metabolism booster |
| Vegetable Stock | Hydrates and flavors the grains | Low in sodium if homemade |
| Spinach | Introduces a pop of green and nutrition | Iron, calcium, vitamin K |
| Optional Toppings | Adds creaminess, heat, and citrus brightness | Balances flavors |
Step‑by‑Step Instructions
Follow these numbered steps to bring Spiced Rice and Lentils with Roast Squash to life. The method is designed to let the oven roast while the rice‑lentil base simmers, ensuring everything finishes together for a perfectly timed meal.
- Preheat the oven to 180 °C (fan/gas 6). Toss the butternut squash wedges in 1 Tbsp of olive oil and a pinch of salt, then spread them out on a baking tray. Roast for 20–25 minutes, or until tender and lightly caramelized.
- Rinse the grains while the squash roasts. Place the basmati rice and split red lentils in a sieve and rinse under cold running water until the water runs clear. This removes excess starch and prevents the mixture from becoming gummy.
- Sauté aromatics. Heat the remaining 2 Tbsp of olive oil in a saucepan over medium heat. Add the finely chopped onion and a pinch of salt, frying for 8–10 minutes until the onion is translucent and slightly golden. Stir in the grated ginger, crushed garlic, turmeric, ground coriander, cumin seeds, and chili powder. Cook for an additional minute, letting the spices bloom.
- Combine grains and liquid. Add the rinsed rice, lentils, and 1.2 L vegetable stock to the saucepan. Stir well to combine. Bring the mixture to a gentle simmer, then reduce the heat to low‑medium. Cover the pot and let it cook for 25 minutes, stirring occasionally. If the mixture thickens too much, add a splash of water to maintain a creamy consistency.
- Add greens. Stir in the fresh spinach leaves, allowing them to wilt for a couple of minutes. Taste the mixture and adjust seasoning with salt or additional spices if desired.
- Serve. Divide the rice‑lentil mixture among four bowls. Top each serving with a handful of roasted squash wedges. For an extra layer of flavor, add a dollop of yogurt, a sprinkle of chili flakes, and a wedge of lime for squeezing.
Serving Suggestions & Variations
Classic Presentation
- Bowl: Layer the warm rice‑lentil base, then arrange the roasted squash on top. Finish with a swirl of coconut yogurt, a pinch of chili flakes, and a lime wedge.
- Plate: Serve the mixture in a shallow dish, with a side of the roasted squash. Drizzle a little extra olive oil or a dash of tamarind paste for tanginess.
Flavor Tweaks
| Variation | What to Add | Why It Works |
|---|---|---|
| Smoky | 1 tsp smoked paprika | Adds depth and a subtle char |
| Creamy | 1 Tbsp coconut milk | Enhances richness without dairy |
| Herbal | Fresh cilantro or mint | Brings brightness and freshness |
| Spicy | ½ tsp cayenne pepper | Intensifies heat for spice lovers |
Dietary Adjustments
- Gluten‑Free: Use a certified gluten‑free basmati rice or substitute with quinoa.
- Low‑Sodium: Make your own vegetable stock or use a low‑sodium store‑bought version.
- Protein‑Boosted: Add a handful of cooked chickpeas or a scoop of plant‑based protein powder to the simmering pot.
Side Pairings
- Flatbread: Warm naan or a simple whole‑grain chapati complements the dish.
- Salad: A cucumber‑lime salad with a touch of cumin adds a refreshing contrast.
- Soup: Serve a small bowl of lentil or tomato soup to start the meal.
Conclusion
Spiced Rice and Lentils with Roast Squash is more than a recipe—it’s a culinary experience that brings together tradition, nutrition, and convenience. By following the clear, step‑by‑step instructions, you’ll create a dish that is both comforting and sophisticated, perfect for a family dinner or a quiet night in. The combination of aromatic spices, hearty grains, and sweet roasted squash delivers a balanced flavor profile that will delight both vegans and meat‑eaters alike.
Give this dish a try, experiment with the suggested variations, and enjoy the wholesome satisfaction of a meal that’s as nourishing as it is delicious. Happy cooking!
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