Butternut Dhal

As the crisp winter weather sets in I find myself craving warm, comforting whole foods after a long day of studying, meetings and running. Inspired by a recent Jamie Oliver recipe, created as part of his Everyday Super Food series, I decided to try something new.

Embracing the true spirit of autumn, I picked up a butternut squash from my local supermarket and put my creative chef hat on.

I present to you this beautiful glowy bowl of Butternut Dhal.


Made with a few simple spices and organic red split lentils this dish is super nourishing and really fills you up. Red split lentils are incredibly high in iron, a nutrient vital for the production of blood cells which oxygenate the body, giving you bundles of energy. They also contain the highest amount of protein found in any plant, comparable in fact to red meat and dairy products! Impressive right?

To make yourself a batch of heaven all you need is:

  • Half a large butternut squash
  • 250g organic red split lentils
  • Coconut oil
  • 2 garlic cloves
  • Cumin
  • Coriander
  • Chilli Powder
  • Turmeric
  • Boiling water

To start, heat a large frying pan (preferably with a lid) melting a big spoonful of coconut oil. Finely chop the garlic and add this to the oil along with a tbsp. of each of the beautiful spices. Add as much or as little chilli powder as you like, depending on how well you can handle the heat. Let this spice mix bubble away for a minute until all the flavours have combined.

Dice the butternut squash into large chunks, leaving the skin on, and then add this to the pan. Turn the heat down to medium and cook the squash like this for 15 minutes. Let is soften a little and soak up all the spices.


Next add the lentils. Turn the heat down to low and stir them in. Keep stirring whilst you boil the kettle.


Once the kettle is boiled, gradually pour the hot water into the pan. Ideally you need to submerge the lentils, this may seem like a lot of water but trust me those tiny lentils soak it all up! Keep the heat low and put the lid on your pan. Cook the dhal for 30 minutes, stirring occasionally.

Once it’s cooked mash some of the butternut squash into the lentils, leaving some pieces whole for a gorgeous chunky texture.

Serve with greens of your choice or some rice if you’ve had a heavy training day. I love to add a generous splash of chilli sauce too.


Crazy simple to whip up, this recipe makes mounds of food so you can keep it in the fridge and have it for lunch the next day too. Winner!

Now go fuel yourself like a superhuman! As always, if you recreate this recipe I would love to know what you think.

Lots of love,

Sophie x


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