The Hungry Optician’s Butternut & Lentil Dhal

A nourishing bowl of golden comfort — rich in beta-carotene, zinc, vitamin C, and plant-based goodness to keep your eyes (and your belly) happy as the nights draw in.

🍽️ Ingredients (serves 4–6)

• 1 tbsp olive oil or coconut oil

• 1 onion, finely chopped

• 2 garlic cloves, crushed

• 1 tbsp grated fresh ginger

• 1 tsp turmeric

• 1 tsp cumin

• ½ tsp cinnamon

• 1 small red chilli, finely chopped (optional)

• 1 medium butternut squash, peeled & diced

• 200g red lentils, rinsed

• 400ml tin coconut milk

• 500ml vegetable stock

• Juice of half a lemon

• Salt & pepper to taste

• Handful of fresh coriander (optional)

👩‍🍳 Method

1. In a large pan, heat the oil and gently fry the onion until soft.

2. Add garlic, ginger, chilli (if using), and spices — stir until fragrant.

3. Add the diced butternut squash and cook for a couple of minutes.

4. Stir in lentils, coconut milk, and stock. Bring to a boil, then reduce to a simmer.

5. Simmer for 25–30 minutes, stirring occasionally, until the lentils are soft and the squash is tender.

6. Squeeze in lemon juice and season to taste.

7. Serve warm, topped with fresh coriander, maybe a dollop of yogurt, and warm flatbreads or brown rice on the side.

👁️‍🗨️ Why your eyes love it:

• Butternut squash is rich in beta-carotene (which your body converts to vitamin A — essential for healthy vision).

• Lentils are packed with zinc, supporting retinal health and protecting against age-related changes.

• Turmeric brings natural anti-inflammatory properties that may help protect delicate eye tissues.

• And the warm spices? They’re just good for the soul.

✨ Perfect for chilly evenings, meal prepping, or curling up after a long day at work.