Roasted Butternut Squash and Sage Lentils
A comforting, plant-based dinner featuring roasted butternut squash and hearty green lentils. Finished with crispy sage and toasted walnuts for a satisfying crunch.
Prep
15 min
Cook
30 min
Total
45 min
Makes
2 servings
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthDigestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Comfort before bed
Finish the evening satisfied, not stuffed
A well-portioned evening meal can help you avoid going to bed hungry. Notice which timing and portion feel most comfortable for you.
Notice: dinner timing + comfort
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
30 min
Total
45 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Sheet pan
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Preheat your oven to 400°F.
- 2Prep cup raw walnuts (chopped)
- 3Set out all ingredients before cooking
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 6 steps complete
Next: Preheat your oven to 400°F
- 01
Preheat your oven to 400°F
Preheat your oven to 400°F. Place the cubed butternut squash on a baking sheet, drizzle with half of the olive oil, and sprinkle generously with salt and black pepper. Toss to coat evenly, then roast for 25 to 30 minutes until deeply tender and caramelized at the edges.
Look for: deeply tender and caramelized at the edges
Tap card to mark done - 02
Place a dry skillet over medium heat
While the squash is roasting, place a dry skillet over medium heat. Add the chopped walnuts and toast them for 3 to 4 minutes, stirring frequently until they smell nutty and fragrant. Remove from the pan and set aside.
Look for: they smell nutty and fragrant
Tap card to mark done - 03
Warm the remaining olive oil over medium-low…
In the same skillet, warm the remaining olive oil over medium-low heat. Add the fresh sage leaves and gently fry them for 1 to 2 minutes until they turn crispy. Remove from the heat.
Look for: they turn crispy
Tap card to mark done - 04
If your cooked green lentils are cold
If your cooked green lentils are cold, gently warm them in the microwave or a small pot with a splash of water so they don't bring down the temperature of the dish.
Tap card to mark done - 05
Gently fold together the warm green lentils
In a large serving bowl, gently fold together the warm green lentils, roasted butternut squash, toasted walnuts, and the crispy sage along with its infused olive oil.
Tap card to mark done - 06
Taste and add another pinch of salt
Taste and add another pinch of salt, pepper, or a splash of balsamic vinegar if desired, then divide evenly between two bowls.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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