Butternut Squash & Coconut Dal

This dal is a very satisfying and healthy meal full of antioxidants. Most of the ingredients can be stored and it’s also good to make in big batches and freezes well.

Butternut squash is an abundant source of powerful antioxidants, including vitamin C, vitamin E, and beta-carotene. Antioxidants protect the cells from free radicals, reducing inflammation and aiding in immune function. Tomatoes are also rich in the antioxidant Lycopene. coconut milk and coconut oil contain Lauric acid which is known for its antiseptic properties, helping the body fight infections caused by bacteria and viruses. Onions are high in quercetin, an antioxidant that is anti-inflammatory and has been known to reduce blood pressure. 


Serves 4 - 6

Prep time 10 mins

Cook time 35 mins


  • 1 x 400g tin coconut milk
  • 1 x 400g tin chopped tomatoes
  • 2 x tsp curry powder
  • 400g red split lentils 
  • 1 x butternut squash diced 
  • 2 x onions 
  • 800ml vegetable stock 
  • Fresh red chilli (as much as you’d like)
  • 1 bunch fresh coriander  


  • Preheat your oven to 200 degrees celsius.
  • Place the diced butternut squash on a baking tray, coat with olive oil, sprinkle half the curry powder and season with salt and pepper.
  • Roast for 25-30 mins until soft and golden.
  • While the butternut squash is in the oven heat some coconut oil or olive oil in a large saucepan, add the rest of the curry powder, chopped tomatoes and as much chilli as you’d like.
  • Cook for 1 minute and then add the vegetable stock, coconut milk and lentils.
  • Simmer for 20-25 mins until the lentils are soft, make sure to stir occasionally.
  • While the lentils are simmering halve and thinly slice the onions, heat a little coconut oil or olive oil in a frying pan on a high heat and fry the onions until soft.
  • Once the lentils are cooked and the dal has thickened, take off the heat and stir in the roasted butternut squash and fried onion along with half of the chopped coriander.
  • Season to taste, serve and garnish with the remaining coriander.