Mushroom Lentil Stew and Winter Squash Recipe for Breast Health

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Breast health is important for any human being, especially for women. During the annual Breast Cancer Awareness Month of October, it is timely to remind ourselves how to keep your breasts  healthy with exercise, mammograms and diet.

FIBER is an important component for a healthy diet. One of the powerful sources of fiber are beans of all kinds. Lentils are some of my favorite!

Lentils come in many varieties, but ALL of them offer an incredible taste and amazing health profile given to them by Mother Nature.

Kinds of Lentils for Your Healthy Fiber-Rich Diet

When I first found myself in a boutique health food store, I was amazed how many different types of lentils they carried! I cook with all kinds of lentils frequently. The variety of recipes range from salads, appetizers, desserts. Even mac-and-cheese get their portion of lentils in this healthy recipe!

Red, Orange, Yellow Split Lentils – These lentils cook quickly and break up easily, too. They are a perfect match for soups, stews and mashes. 

Brown or Green Lentils – These lentils are a bit larger than their yellow counterpart. Cook them for your favorite sauces and fillings like in Sloppy Joes. Their cooking time is almost double of what you need for red, yellow and orange lentils.

French du Puy Lentils – These are small green lentils that keep their shape. I use them in my salad recipes and side dishes. They cook fairly quickly within 30-35 minutes on medium fire.

Black Beluga Lentils – These lentils are so tiny, they resemble black caviar. Rest assured that they taste as delicious! They, too, keep their shape well and are great for dishes and recipes that call for presentation like salads and appetizers. They cook quickly, on average in 20-25 minutes.

Shopping List for Lentils

Lentils for Plant-Based Cooking

Here's a shopping list to a rainbow of lentils. All lentils on the list are GMO Free and non-irradiated. You would be able to sprout them for your fresh salads and side dishes if you wanted to.

Small Brown Lentils • Pardina or Spanish Brown • 100% Desiccant Free • Non-GMO Project Verified • 100% Non-Irradiated • Certified Kosher Parve • USA Grown

I like these lentils from the Palouse farms because the lentils are Non-GMO. All Palouse Brand products will sprout and are non-irradiated.

Buy HERE

Black Beluga Lentils, 10 Pounds

This is yet another great product that offers Non-GMO black beluga lentils that are not irradiated.

Buy HERE

French Green Le Puy Dry Lentils 4lb Bulk Resealable Bag. Non-Irradiated & Sproutable, Vegan, Certified Kosher

With 28 grams of protein per serving, it’s no wonder lentils are a top choice for most plant-based diets.

They are packed with vitamins and minerals like calcium, iron, fiber and magnesium.

To further enrich nutritional density, try sprouting.

Buy HERE

Split Red Dry Lentils, 4lb Bulk Resealable Bag. Non-Irradiated & Sproutable, Vegan, Non-GMO, Certified Kosher

These tiny, flavorful legumes are an excellent base for soups, stews, curries and chili. Try them in a variety of dishes such as Indian Red Lentil Dal, Massor Dal, Split Red Lentil Vegetable soup or try them in a tasty Mediterranean Lentil Salad.

Buy HERE

Whole Dried Brown Lentils, 4lb Bulk Resealable Bag. Non-Irradiated & Sproutable, Vegan Non-GMO, Certified Kosher

With a smooth appearance and somewhat firm
texture, these tiny legumes are packed with both plant-based protein an flavor.

Their rich, earthy taste and aroma make them perfect for homemade chilis or hearty stews and soups.

Buy HERE

Fiber and Micronutrients in My Recipe
Mushroom Lentil Stew With Winter Squash

Winter squash, greens and black lentils add antioxidants and other healing compounds to this fiber-rich stew.

A hearty green, like kale, collards or mature spinach work best in the recipe, but any green will do.

You can also swap sweet potatoes for the squash. If you can’t find black lentils, substitute for any lentils for equally delicious results.

I think this mushroom lentil stew recipe can easily become one of your favorite go-to meals. Easy and filling, this recipe brings a broad spectrum of nutrition to a woman’s body.

Any woman would appreciate the vitamins, minerals and micrornutrients in lentils. They are rich in B vitamins, iron, magnesium, potassium, zinc. Having plant-based sources or protein and fiber, your body will thank you. Besides, your skin would appreciate all the nutrient-rich antioxidant phytonutrients in the lentils.

If you would like to learn more about vitamin B complex benefits for skin and body, check out my detailed post.

Download Delicious Lentils Recipe for Breast Health

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Black Lentil Stew with Mushrooms and Winter Squash

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 35 minutes

Yield: serves 4

Winter squash, greens and lentils add antioxidants and other healing compounds to this fiber-rich stew.

A hearty green, like kale, collards or mature spinach work best in the recipe, but any green will do; you can also swap sweet potatoes for the squash.

Ingredients

• 2 Tbsp olive oil
• 1 medium yellow onion, chopped small
• 1 cup sliced mushrooms
• 4 large garlic cloves, minced
• 4 cups chicken or vegetable broth
• 1 cup black lentils
• 1/2 small butternut squash, peeled and cut into 1/2-inch cubes
• 1 large sprig fresh rosemary
• 2 cups kale or other greens, chopped
• Red pepper flakes (optional)
• 1/4 cup shredded Asiago cheese (optional)

Instructions

1. In a large, heavy pot, heat olive oil and sauté onion and mushrooms until softened, 2 to 3 minutes. Stir in garlic and cook for 1 minute longer.
2. Stir in broth, lentils, squash and rosemary; bring to a boil, reduce heat and simmer for about 15 minutes, until squash and lentils are just tender. Stir in greens and cook for 2 minutes longer, until greens are just wilted. Remove and discard rosemary sprig. Season with salt, pepper and red pepper flakes, if desired.
3. To serve, divide stew between four individual bowls. Sprinkle cheese on top, if desired, and serve immediately.

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COOKING FOR BREAST HEALTH

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