Velvety Butternut-Spinach Stew with Fragrant Lentil Accents

Recipe Rundown

Nutritional Nitty-Gritty

Yield: 3 servings

Remember, these nutrition figures are just estimates! Everyone’s nutritional needs are different, and these values are based on broad guidelines. So, take them as a friendly pointer rather than hard-and-fast rules.

Micronutrient Magic

This dish is a nutritional powerhouse, boasting a rich blend of Vitamins A, C, K, and various B vitamins, vital for overall health, immune function, and energy metabolism ^{[3, 4, 5]}. It’s also abundant in minerals like iron and manganese, essential for blood health and antioxidant protection ^[6].

The combination of ingredients ensures a well-rounded intake of essential nutrients, making it a flavourful and health-boosting meal. Remember, diversity in your diet is the best way to ensure you’re getting all the nutrients you need!

Nutrient Breakdown by Ingredient

Butternut Squash ^[2]:

Rich in vitamins A, B (B1, B6, B9), C, E, magnesium, manganese, copper and potassium.

Spinach ^[2]:

Excellent source of vitamin A, B9 (folate), K, manganese, and magnesium, as well as a good source of vitamin B2 (riboflavin), vitamin E, copper, and calcium.

Red Lentils ^[2]:

Great source of copper, manganese, vitamin B9 (folate), B1 (thiamine), zinc, iron, and phosphorus.

Coconut Milk ^[2]:

Rich in manganese and copper. Also provides a decent amount of phosphorus, some magnesium, and selenium.

Onion and Garlic ^{[1, 2]}:

The onion provides some vitamin C, B6, and manganese. The garlic provides vitamin B6, manganese, Vitamin C, copper, selenium, and phosphorus.

Olive Oil ^{[1, 2]}:

High in vitamin E, K, and monounsaturated fats.

Turmeric and Cumin ^[1]:

Contain antioxidants, iron, and manganese.

Fresh Coriander ^[1]:

Offers Vitamin K, C, and A.

This list offers a handy snapshot of the micronutrients in this dish. But keep in mind that the actual amounts can vary based on things like the specific type of each ingredient, how they were grown, and your cooking style.

Also, note that this is not a complete list of nutrients. I’m pointing out the highlights of the dish only.

[1] Due to its diminutive stature or small amounts, the quantity of these nutrients is relatively modest. However, even in small amounts, these ingredients can still contribute to the overall nutritional profile of a dish, albeit modestly.

[2] The nutrition profile is based on USDA U.S. Department of Agriculture

Phytochemical Fun Facts

Phytochemicals are natural compounds found in plants that contribute to their colour, taste, and resistance to diseases. These substances, while not essential nutrients, play a crucial role in maintaining our health. They’re known for their antioxidant properties, potential to reduce inflammation, and ability to support the immune system.

This recipe is teeming with phytochemicals, thanks to its plant-based ingredients:

It features beta-carotene and alpha-carotene from butternut squash, which are known for their antioxidant properties and role in vision health ^{[7, 8]}.

Spinach adds lutein, zeaxanthin, and more beta-carotene, specifically aiding eye health, along with quercetin, a potent antioxidant ^[9].

Red lentils contribute heart-healthy saponins and flavonoids ^[10].

The onion and garlic in the dish are rich in allicin and quercetin, supporting cardiovascular health and boosting immune function ^{[11, 12, 13]}.

Turmeric and cumin offer curcumin and other compounds with anti-inflammatory effects ^{[14, 15, 16]}.

Coriander, with its quercetin and antioxidants, along with the oleuropein and hydroxytyrosol in olive oil, round out the dish with additional antioxidant benefits ^{[17, 18]}.

This combination of ingredients makes the dish not only a delight for the taste buds but also a boost for long-term health through its varied phytochemical content.