Physicians Committee for Responsible Medicine (PCRM)


Food for Life
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Recipe of the Week

January 24, 2017

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The fiber and protein found in legumes help you stay satisfied with fewer calories, which helps to maintain a healthful weight.


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Want to know what high-fiber foods help with weight management? Try some of these foods here!

Winter Squash and Red Lentil Stew

Winter Squash and Red Lentil Stew

Try to find kabocha, buttercup, or one of the other sweet winter squashes for this dish. This thick stew pairs well with couscous or basmati rice. Add some steamed broccoli or kale for a delicious, satisfying meal.

Makes 8 (1 1/4-cup) servings


1 cup dry red lentils or yellow split peas 
4 cups water, divided 
1 onion, chopped 
1/2 teaspoon mustard seeds 
1/2 teaspoon turmeric 
1/2 teaspoon ground ginger 
1/2 teaspoon ground cumin 
1/4 teaspoon cinnamon 
1/8 teaspoon cayenne pepper 
4 cups peeled and chopped winter squash (about 2 pounds) 
1 tablespoon lemon juice 
1/2 teaspoon salt, or to taste 


Place lentils and 2 cups water in a pot and bring to a simmer. Cover loosely and cook until lentils are tender, about 20 minutes.

In a separate pot, braise onion in 1/2 cup water until soft and translucent. Add mustard seeds, turmeric, ginger, cumin, cinnamon, cayenne, remaining 1 1/2 cups water, and diced squash. Cover and cook over medium heat until squash is tender when pierced with a fork, about 15 minutes. Stir in lemon juice, cooked lentils, and salt to taste.

Source: Eat Right, Live Longer by Neal D. Barnard, M.D.; recipe by Jennifer Raymond M.S., R.D.

Per 1 1/4-cup serving: Calories: 104; Fat: 0.6 g; Saturated Fat: 0.1 g; Calories from Fat: 5.2%; Cholesterol: 0 mg; Protein: 6.7 g; Carbohydrates: 19.4 g; Sugar: 2.7 g; Fiber: 5.6 g; Sodium: 151 mg; Calcium: 31 mg; Iron: 2.7 mg; Vitamin C: 7 mg; Beta-Carotene: 1413 mcg; Vitamin E: 0.2 mg

Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.

  Physicians Committee for Responsible Medicine

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Suite 400
Washington, D.C. 20016
Contact: 202-686-2210

Food for  Life

Food for Life is an award-winning Physicians Committee for Responsible Medicine program designed by physicians, nurses, and registered dietitians that offers cancer, diabetes, and kids classes that focus on the lifesaving effects of healthful eating. Each class includes information about how certain foods and nutrients work to promote health, along with cooking demonstrations of simple and nutritious recipes that can be recreated easily at home. Learn more here >>

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