Coconut Beluga Lentils with Squash
Beluga lentils simmered in creamy coconut milk alongside spiced Hokkaido squash: this combination is as simple as it is convincing. Cooking the lentils directly in coconut milk instead of water gives the dish a subtle, gently sweet depth that pairs beautifully with autumn squash season. A touch of freshly grated nutmeg and a handful of Parmesan turn it into a warming meal that's on the table in under an hour.
Ingredients
- 150 g beluga lentils (black lentils)
- 1 tin coconut milk
- 50-100 ml milk or oat milk, as needed
- 600 g Hokkaido squash, or red kuri / small butternut squash
- salt
- pepper
- nutmeg, freshly grated
- Parmesan, or cottage cheese
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 2 Servings |
|---|---|---|
| Calories | 620 kcal | 1,240 kcal |
| Carbohydrates | 58 g | 116 g |
| Protein | 22 g | 44 g |
| Fat | 32 g | 64 g |
| Fibre | 14 g | 28 g |
| of which sugar | 8 g | 16 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Add the beluga lentils to the coconut milk, bring to the boil and simmer over medium heat for about 30 minutes.
- Gradually stir in the milk or oat milk, depending on how much liquid the lentils have already absorbed. Season with salt and pepper.
- Cut the Hokkaido squash into even cubes and cook in plenty of salted water until tender.
- Drain the cooking water and season the squash with salt, pepper and freshly grated nutmeg.
- Arrange the coconut lentils together with the squash in deep bowls and scatter generously with Parmesan. If you prefer, use cottage cheese instead.
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Nutrition facts per serving (estimate)
| Calories | 620 kcal |
|---|---|
| Carbohydrates | 58 g |
| Protein | 22 g |
| Fat | 32 g |
| Fibre | 14 g |
| of which sugar | 8 g |
Frequently asked questions
Can I use other lentils instead of beluga lentils?
Yes, you can also use Puy lentils or green lentils. Red lentils turn very soft as they cook and noticeably change the texture of the dish.
Do I need to peel the Hokkaido squash?
No, the skin of Hokkaido squash is edible and softens as it cooks, so you can eat it along with the flesh.
Can I make this recipe vegan?
Yes, simply use oat milk instead of cow's milk and swap the Parmesan for a vegan cottage-style cheese, or leave it out.
How long do the coconut lentils keep?
Stored well-covered in the fridge, they keep for about 2 to 3 days. Just reheat with a splash of milk before serving.
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