A blend of lentils, brown rice, winter squash, and aromatic vegetables, this dish is easy to prepare on the stovetop or in a slow cooker.

　　

Ingredients

Serves 4; 1 1/2 cups per serving

　　1 1 1/4-pound butternut squash

　　1 teaspoon olive oil

　　8 ounces medium brown (cremini) or button mushrooms, quartered

　　1 medium red bell pepper, thinly sliced

　　1 medium onion, thinly sliced

　　2 medium garlic cloves, minced

　　3 1/2 cups Vegetable Broth (page 53) or commercial low-sodium vegetable broth

　　1/2 teaspoon dried oregano, crumbled

　　1/4 teaspoon pepper

　　1/2 cup uncooked lentils, sorted for stones and shriveled lentils, rinsed, and drained

　　3/4 cup uncooked instant brown rice

　　

Step 1

Using a vegetable peeler, peel the squash. Cut in half lengthwise with a large, sharp knife, discarding the seeds and strings. (Be careful; the squash is very hard and can slip.) Cut crosswise into 1/2-inch slices. Set aside.

　　

Step 2

In a large saucepan, heat the oil over medium heat, swirling to coat the bottom. Cook the mushrooms, bell pepper, onion, and garlic for 3 to 4 minutes, or until the bell pepper is tender-crisp and the onion is soft, stirring occasionally.

　　

Step 3

Stir in the squash. Cook for 2 to 3 minutes, or until the squash is slightly golden brown on the edges.

　　

Step 4

Stir in the broth, oregano, and pepper. Increase the heat to medium high and bring to a simmer, stirring occasionally.

　　

Step 5

Stir in the lentils. Reduce the heat and simmer, covered, for 30 to 35 minutes, or until the lentils and vegetables are tender, stirring occasionally.

　　

Step 6

Stir in the rice. Return to a simmer and simmer, covered, for 10 minutes, or until the rice is tender.

　　

Slow-Cooker Method

Step 7

Put all the ingredients except the rice in a 3 1/2- or 4-quart slow cooker. Cook on high for 2 1/2 to 3 1/2 hours or on low for 7 1/2 to 9 1/2 hours. Stir in the rice. Cook on either setting for 30 minutes, or until the lentils, vegetables, and rice are tender.

　　

Cook’s Tip

Step 8

You can substitute 4 cups of your favorite winter squash, such as acorn, golden acorn, buttercup, or hubbard, for the butternut squash. If you prefer to use zucchini or yellow summer squash, you’ll need about 1 pound.

　　

Nutrition information

Step 9

(Per serving)

　　

Step 10

Calories: 246

　　

Step 11

Total fat: 2.5g

　　

Step 12

Saturated: 0.5g

　　

Step 13

Trans: 0.0g

　　

Step 14

Polyunsaturated: 0.5g

　　

Step 15

Monounsaturated: 1.0g

　　

Step 16

Cholesterol: 0mg

　　

Step 17

Sodium: 36mg

　　

Step 18

Carbohydrates: 48g

　　

Step 19

Fiber: 12g

　　

Step 20

Sugars: 8g

　　

Step 21

Protein: 12g

　　

Step 22

Calcium: 85mg

　　

Step 23

Potassium: 938mg

　　

Dietary Exchanges

Step 24

3 starch

　　

Step 25

1 vegetable

　　

Step 26

1/2 very lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition