Craving a meal that’s as nourishing as it is luxurious? This dish combines the velvety texture of squash with the earthy comfort of lentils, spiced just right to warm you from the inside out. Ideal for people who love to prep meals ahead of time, this dal stores beautifully and tastes even better as the flavors develop over time. Serve it with fluffy basmati rice or warm naan for an effortless plant-powered meal that’s ready whenever you are. It’s your new go-to for cozy nights and nourishing workday lunches alike.

What is dal?

Dal is a term used in Indian cuisine to describe both dried, split pulses (like lentils, peas, and beans) and the cooked dish made from them. These pulses are often simmered with water, spices, and aromatics to create a flavorful, thick, and hearty stew. Dal is a staple in South Asian households, offering a rich source of protein, especially for vegetarian diets.

The dish can vary widely depending on the region, with different spices, cooking methods, and additions like vegetables, coconut milk, or yogurt. Dal is typically served with rice, flatbreads like naan or roti, or enjoyed on its own as a nourishing, comforting meal

What can I serve with dal?

Dal is traditionally served with steamed rice or flatbreads like naan or roti. It can also be paired with a side of pickles, yogurt, or a fresh salad for a balanced meal.

What are the health benefits of red lentils and butternut squash?

Red lentils are an excellent source of plant-based protein and fiber, which help stabilize blood sugar levels and improve digestion. Butternut squash is rich in vitamins A and C, potassium, and disease-fighting antioxidants. Together, they create a nutrient-dense meal that supports overall health.

Can I freeze red lentil and butternut squash dal for meal prep?

Yes, this recipe is ideal for freezing. Its flavors often deepen over time, making it a perfect candidate for batch cooking and storing. Simply portion the dal into airtight containers and freeze for up to three months. When ready to eat, thaw in the refrigerator overnight and reheat on the stove.

Red rice, lentils and butternut squash with carrot and quinoa in a herby dressing, healthy clean eating concept

Red Lentil and Butternut Squash Dal

Warm up with this Healthy Red Lentil and Butternut Squash Dal. It's an easy weeknight dinner, and you can make it ahead and freeze.

Print Recipe Pin Recipe

Prep Time 25

Cook Time 15

Total Time 40

Course Main Course

Cuisine Indian

Servings 3

Ingredients

3 cups diced butternut squash cut into ¾-inch pieces (about half a medium squash)
3 tbsp canola oil divided
¾ tsp salt divided
1 tsp cumin seeds
1 tsp mustard seeds
1 onion diced
3 garlic cloves minced
¼ tsp turmeric
1 cup red lentils
2 cups water
4 cups baby spinach
2 green onions thinly sliced

Instructions

Preheat oven to 425˚F. Line a baking sheet with foil.
Place squash on baking sheet. Toss with 1 tbsp oil and ¼ tsp salt, then spread in an even layer. Bake 15 minutes, flip, and continue baking until squash is tender and has some browning on the outside.
Meanwhile, crush cumin seeds in a mortar and pestle, OR place them on a cutting board and crush by pressing down with the bottom of a saucepan.
Heat remaining 2 tbsp oil in a medium saucepan over medium-low. Add cumin seeds and mustard seeds; toast until sizzling and fragrant, stirring constantly, about 1 minute.
Add onion, garlic and remaining ½ tsp salt; cook, stirring frequently, until softened, about 6 minutes. Stir in turmeric and cook until fragrant, about 1 minute.
Stir in lentils and water. Increase heat to medium-high and bring to a simmer. Cover, reduce to medium-low, and cook until lentils are tender, about 10 minutes, stirring once or twice. Stir in butternut squash, then stir in spinach just until wilted, about 30 seconds. Serve in bowls, topped with green onions.