Squash, lentil & bean one-pot with fig raita

2 servings 30-60 minutes 5 of 5 a day 600 kcal or less budget butternut squash calcium curried curry diet fibre iron low calorie low fat mains make ahead pulses pump up the iron pumpkin spiced superhealthy vitamin c

Ingredients

400g piece butternut squash , peeled, deseeded and chunkily diced

1 onion , sliced

1 tbsp olive oil

2 tsp ground cumin

½ tsp chilli flakes

400g can chopped tomato

100g dried red lentil

2 tsp agave syrup or brown sugar

2 tsp red or white wine vinegar

400g can kidney bean , drained and rinsed

2 dried figs , finely chopped

150ml pot fat-free natural yogurt

½ small bunch parsley , chopped

Method

Fry the squash and onion in the oil for 5-8 mins until the onion is softened. Stir in the cumin and chilli for 1 min. Add the tomatoes plus a canful of water from the tomato can, the lentils, agave or sugar and vinegar. Bring to a simmer and cook for 10 mins, then stir in the beans and cook for a further few mins until the lentils are tender and the beans heated through.

Meanwhile, mix the figs, yogurt and parsley together. Season the stew, then serve in bowls with fig raita on the side.