Snack Today: Butternut Squash Lentil Dip
Another butternut squash recipe? Yup. Lately I have been getting one a week in my organic bin, so I need to find creative ways to use it.
Made with butternut squash, pumpkin seeds, lentils and ginger, this hearty dip is a nutrition powerhouse, best served warm. As a reminder, butternut squash is loaded with vitamin A, vitamin C, potassium and manganese. It also has a ton of beta carotene, an antioxidant that helps ward off diseases while supporting a healthy immune system and glowing skin.
By weight, pumpkin seeds contain more iron than liver, are rich in omega-3s, and are a good source of protein, making them great for vegan and vegetarian diets.
And lentils have a wide spectrum of essential amino acids and are a good protein source. They’re rich in folic acid, iron, phosphorus, and copper.
Butternut Squash Lentil Dip
- 3 cups cubed butternut squash
- 1/2 cup dry red lentils
- 1/2 cup unsalted pumpkin seeds
- 1 1/2 tsp curry powder
- 1/2 tsp cumin
- 1/8 tsp cayenne
- 1 tsp minced fresh ginger
- 1 garlic clove, minced
- Juice of 1/2 lemon
- Salt and pepper to taste
Steam or roast butternut squash until tender.
Place red lentils and 1 1/2 cups of water in a saucepan, bring to a boil, reduce heat, and simmer until lentils are tender, about 10-15 minutes. Let squash and lentils cool.
Toast pumpkin seeds in a dry skillet over medium heat until browned, about 2 minutes, stirring often. Place pumpkin seeds in a food processor and let them cool. Once cooled, blend seeds into tiny bits.
Add squash, lentils, and remaining ingredients to food processor and blend until smooth. Serve warm with cut up veggies and whole grain crackers.
Humanized Health - NEW!
Learn about personalized health from top experts! Check out our fascinating new shows every week, available as videos, podcasts and transcripts.:
Paula is a highly qualified and experienced nutrition counselor on the staff at Village Green.
Margo's impressive knowledge base is the result of a unique blend of educational and professional experience.
Dr. Neal Barnard
Dr. Barnard leads programs advocating for preventive medicine, good nutrition, and higher ethical standards in research.
Dr. Joseph Pizzorno
Dr. Joseph Pizzorno, ND is a pioneer of integrative medicine and a leading authority on science-based natural medicine.
Debi is a registered dietitian with a master’s degree in nutrition, a personal trainer, and whole health coach.
Teri is a is a Certified Coach Practitioner with extensive certifications and experience in holistic medicinal practices.
Dr. Rav Ivker
Dr. Rav Ivker is a holistic family physician, health educator, and best-selling author.
Susan writes about the connection between plant-based diets and a reduced risk of chronic diseases.
Dr. Rob Brown
Dr. Brown's blended perspective of healthcare includes a deeply rooted passion for wellness and spiritual exploration.