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Smoky Lentil Chili with Squash

Name: Smoky Lentil Chili with Squash
Cuisine: British
Ingredients: 1 tbls Olive Oil; 1 Onion; 1 chopped Leek; 3 cloves Garlic; 4 tsp ground Cumin; 2 tsp ground Coriander; 1 tsp Smoked Paprika; 1/2 tsp Cinnamon; 1 tsp Chili Powder; 1 tsp Cocoa; 1/2 tsp Dried Oregano; 1 can Diced Tomatoes; 3 cups Water; 3 chopped Carrots; 1 1/2 cups Brown Lentils; 1 tsp Sea Salt; 1 Small Squash; 1 Cup Cashews; 1 tsp Apple Cider Vinegar

Vegetarian British cuisine

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Ingredients: 19
From the kitchen: British

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Preparation

Begin by roasting the squash. Slice it into thin crescents and drizzle with a little oil and sprinkle with sea salt. I added a fresh little sage I had in the fridge, but it’s unnecessary. Roast the squash a 205 C (400 F) for 20-30 minutes, flipping halfway through, until soft and golden. Let cool and chop into cubes.
Meanwhile, rinse the lentils and cover them with water. Bring them to the boil then turn down to a simmer and let cook (uncovered) for 20-30 minutes, or until tender. Drain and set aside.
While the lentils are cooking heat the 1 Tbsp. of oil on low in a medium pot. Add the onions and leeks and sauté for 5 or so minutes, or until they begin to soften. Add the garlic next along with the cumin and coriander, cooking for a few more minutes. Add the remaining spices – paprika, cinnamon, chilli, cocoa, Worcestershire sauce, salt, and oregano. Next add the can of tomatoes, the water or stock, and carrots. Let simmer, covered, for 20 minutes or until the veg is tender and the mixture has thickened up. You’ll need to check on the pot periodically for a stir and a top of of liquid if needed.
Add the lentils and chopped roasted squash. Let cook for 10 more minutes to heat through.
Serve with sliced jalapeno, lime wedges, cilantro, green onions, and cashew sour cream.
SIMPLE CASHEW SOUR CREAM
1 Cup Raw Unsalted Cashews
Pinch Sea Salt
1 tsp. Apple Cider Vinegar
Water
Bring some water to the boil, and use it to soak the cashews for at least four hours. Alternatively, you can use cold water and let the cashews soak overnight, but I’m forgetful/lazy, so often use the boil method which is much faster.
After the cashews have soaked, drain them and add to a high speed blender. Begin to puree, slowly adding about 1/2 cup fresh water, until a creamy consistency is reached. You may need to add less or more water to reach the desired consistency.
Add a pinch of sea salt and vinegar (or lemon juice).

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Nutrition estimate

USDA ingredient data

Partial recipe · included ingredients only

The source does not provide a verified serving count. The summary uses original recipe quantities before any batch multiplier, not per serving. Enter your own serving count in the full label to see per-serving amounts.

Calculated automatically from 10 of 19 ingredients. This is an incomplete subtotal, not the full recipe’s nutrition.

Calories: 1,168 kcal
Fat: 4.6 g
Carbohydrate: 217.9 g
Protein: 75.5 g

Standard USDA sizes assumed for Onion, Carrots. Exact portions and food assumptions are listed below.

Not included: Olive Oil, Leek, Cumin, Coriander, Dried Oregano, Diced Tomatoes, Squash, Cashews, Apple Cider Vinegar.

Olive Oil: No unambiguous USDA portion weight matches this measure.
Leek: No unambiguous USDA portion weight matches this measure.
Cumin: No unambiguous USDA portion weight matches this measure.
Coriander: No quantifiable edible weight or reliable USDA food match is available.
Dried Oregano: No unambiguous USDA portion weight matches this measure.
Diced Tomatoes: Package weight is not specified. Enter its edible weight in grams.
Squash: No quantifiable edible weight or reliable USDA food match is available.
Cashews: No unambiguous USDA portion weight matches this measure.
Apple Cider Vinegar: No quantifiable edible weight or reliable USDA food match is available.

Full nutrition label & calculation notes

Nutrition Facts

Estimated subtotal · included ingredients only

10 of 19 ingredients included. Excluded ingredients are not counted in the amounts or % Daily Values.

Servings in original recipe (optional)

Serving count is unknown. Amounts and % Daily Values below apply to the whole original recipe’s included ingredients.

Amount per original recipe

Calories1,168

Estimated nutrition facts for included ingredients only
Amount per original recipe	% Daily Value*
Total Fat 4.6 g	6%
Saturated Fat 0.8 g	4%
Trans Fat Unavailable	—
Cholesterol 0 mg	0%
Sodium 2,582.8 mg	112%
Total Carbohydrate 217.9 g	79%
Dietary Fiber 41.1 g	147%
Total Sugars 19.8 g	—
Includes Added Sugars Unavailable	—
Protein 75.5 g	—
Vitamin D 0 µg	0%
Calcium 255 mg	20%
Iron 21 mg	117%
Potassium 2,870.5 mg	61%

Nutrient data notes

A nutrient amount is unavailable when any included ingredient lacks that source value.

Trans Fat: USDA data missing for Cocoa.
Includes Added Sugars: USDA data missing for Onion, Garlic, Smoked Paprika, Cinnamon, Chili Powder, Cocoa, Water, Carrots, Brown Lentils, Sea Salt.

* Percent Daily Values use FDA reference values for adults and children aged 4 and over, based on a 2,000 calorie diet. They apply to the amount shown above.

— means no % Daily Value is shown. Trans fat and total sugars have no established Daily Value; protein %DV is omitted because protein-quality data is unavailable. Missing nutrient amounts are not treated as zero.

Daily Value reference: FDA ↗

Ingredients used in this estimate

Olive Oil · 1 tbls
Excluded: No unambiguous USDA portion weight matches this measure.
Estimate uses USDA Oil, olive, salad or cooking. Quantities refer to edible ingredient weight; brands, varieties and preparation can change the values. USDA source ↗
Onion · 1
110 g edible ingredient. Standard size assumed: 1 × USDA medium (2-1/2" dia); 1 portion = 110 g.
Onions are estimated using USDA raw onions. Red and other onion varieties can differ. USDA source ↗
Leek · 1 chopped
Excluded: No unambiguous USDA portion weight matches this measure.
Estimate uses USDA Leeks, (bulb and lower leaf-portion), raw. Quantities refer to edible ingredient weight; brands, varieties and preparation can change the values. USDA source ↗
Garlic · 3 cloves
9 g edible ingredient. USDA portion: 1 clove = 3 g.
Raw peeled garlic. A bare count is not assumed to mean cloves. USDA source ↗
Cumin · 4 tsp ground
Excluded: No unambiguous USDA portion weight matches this measure.
Estimate uses USDA Spices, cumin seed. Quantities refer to edible ingredient weight; brands, varieties and preparation can change the values. USDA source ↗
Coriander · 2 tsp ground
Excluded: No quantifiable edible weight or reliable USDA food match is available.
Smoked Paprika · 1 tsp
2.3 g edible ingredient. USDA portion: 1 tsp = 2.3 g.
Estimate uses USDA Spices, paprika. Quantities refer to edible ingredient weight; brands, varieties and preparation can change the values. USDA source ↗
Cinnamon · 1/2 tsp
1.3 g edible ingredient. USDA portion: 1 tsp = 2.6 g.
Estimate uses USDA Spices, cinnamon, ground. Quantities refer to edible ingredient weight; brands, varieties and preparation can change the values. USDA source ↗
Chili Powder · 1 tsp
2.7 g edible ingredient. USDA portion: 1 tsp = 2.7 g.
Estimate uses USDA Spices, chili powder. Quantities refer to edible ingredient weight; brands, varieties and preparation can change the values. USDA source ↗
Cocoa · 1 tsp
1.792 g edible ingredient. Converted with US volume units from USDA 1 cup = 86 g.
Estimate uses USDA Cocoa, dry powder, unsweetened. Quantities refer to edible ingredient weight; brands, varieties and preparation can change the values. USDA source ↗
Dried Oregano · 1/2 tsp
Excluded: No unambiguous USDA portion weight matches this measure.
Estimate uses USDA Spices, oregano, dried. Quantities refer to edible ingredient weight; brands, varieties and preparation can change the values. USDA source ↗
Diced Tomatoes · 1 can
Excluded: Package weight is not specified. Enter its edible weight in grams.
Water · 3 cups
709.765 g edible ingredient. Converted with US volume units from USDA 1 liter = 1000 g.
Water and ice contribute no macronutrients. Unspecified ice quantity is excluded. USDA source ↗
Carrots · 3 chopped
183 g edible ingredient. Standard size assumed: 3 × USDA medium; 1 portion = 61 g.
Raw edible carrot. USDA source ↗
Brown Lentils · 1 1/2 cups
288 g edible ingredient. USDA portion: 1 cup = 192 g.
Lentils are treated as dry uncooked lentils. Cooked or canned lentils have different water content. USDA source ↗
Sea Salt · 1 tsp
6 g edible ingredient. USDA portion: 1 tsp = 6 g.
Table salt. Coarse, sea, or kosher salt can have different household weights. USDA source ↗
Squash · 1 Small
Excluded: No quantifiable edible weight or reliable USDA food match is available.
Cashews · 1 Cup
Excluded: No unambiguous USDA portion weight matches this measure.
Estimate uses USDA Nuts, cashew nuts, raw. Quantities refer to edible ingredient weight; brands, varieties and preparation can change the values. USDA source ↗
Apple Cider Vinegar · 1 tsp
Excluded: No quantifiable edible weight or reliable USDA food match is available.

Values use ingredient nutrients per 100 g and food-specific USDA portion weights. Cups, tablespoons and teaspoons use US measures. Pinches, handfuls, “to taste” and unspecified package sizes are excluded. Common counted foods use the stated size or a documented standard USDA portion when a count is supplied; these assumptions are identified above. Other unspecified counts remain excluded.

Assumes included ingredients are retained. Cooking losses, drained liquids, discarded oil, alcohol evaporation and changes in water content are not modeled. Missing nutrient values are shown as unavailable, not zero.

Source: USDA FoodData Central. Data retrieved 2026-11-08. These are automatically calculated estimates, not a laboratory analysis.

Adjust ingredients or calculate per serving ↗

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LET’S MAKE SOMETHING GOOD

Preparation

Begin by roasting the squash. Slice it into thin crescents and drizzle with a little oil and sprinkle with sea salt. I added a fresh little sage I had in the fridge, but it’s unnecessary. Roast the squash a 205 C (400 F) for 20-30 minutes, flipping halfway through, until soft and golden. Let cool and chop into cubes.
Meanwhile, rinse the lentils and cover them with water. Bring them to the boil then turn down to a simmer and let cook (uncovered) for 20-30 minutes, or until tender. Drain and set aside.
While the lentils are cooking heat the 1 Tbsp. of oil on low in a medium pot. Add the onions and leeks and sauté for 5 or so minutes, or until they begin to soften. Add the garlic next along with the cumin and coriander, cooking for a few more minutes. Add the remaining spices – paprika, cinnamon, chilli, cocoa, Worcestershire sauce, salt, and oregano. Next add the can of tomatoes, the water or stock, and carrots. Let simmer, covered, for 20 minutes or until the veg is tender and the mixture has thickened up. You’ll need to check on the pot periodically for a stir and a top of of liquid if needed.
Add the lentils and chopped roasted squash. Let cook for 10 more minutes to heat through.
Serve with sliced jalapeno, lime wedges, cilantro, green onions, and cashew sour cream.
SIMPLE CASHEW SOUR CREAM
1 Cup Raw Unsalted Cashews
Pinch Sea Salt
1 tsp. Apple Cider Vinegar
Water
Bring some water to the boil, and use it to soak the cashews for at least four hours. Alternatively, you can use cold water and let the cashews soak overnight, but I’m forgetful/lazy, so often use the boil method which is much faster.
After the cashews have soaked, drain them and add to a high speed blender. Begin to puree, slowly adding about 1/2 cup fresh water, until a creamy consistency is reached. You may need to add less or more water to reach the desired consistency.
Add a pinch of sea salt and vinegar (or lemon juice).