Description
A vibrant, protein-packed vegan stew featuring red lentils and pumpkin puree, infused with aromatic Indian spices.
Ingredients
1 cup red lentils, rinsed thoroughly
1 cup pumpkin puree (canned or fresh)
1 medium onion, finely diced
3 cloves garlic, minced
1 tablespoon fresh ginger, grated
3 cups vegetable broth
1/2 cup coconut milk (optional for creaminess)
1 tsp ground turmeric
1 tsp ground cumin
1 tsp ground coriander
1/2 tsp red chili flakes
1 tbsp olive oil or coconut oil
Salt and pepper to taste
Fresh cilantro and lime wedges for garnish
Instructions
Step 1: Heat the oil in a large pot over medium heat. Add the onion and sauté for 5-7 minutes until soft and golden.
Step 2: Stir in the garlic, ginger, turmeric, cumin, coriander, and chili flakes. Cook for 1 minute until fragrant.
Step 3: Add the rinsed red lentils, pumpkin puree, and vegetable broth. Stir well to combine the pumpkin and red lentil dal base.
Step 4: Bring the mixture to a gentle boil, then reduce the heat to low. Cover and simmer for 20-25 minutes, or until the lentils are soft and have absorbed most of the liquid.
Step 5: Stir in the coconut milk if using, and season with salt and pepper. Let it sit for 2 minutes to thicken further.
Step 6: Serve the pumpkin and red lentil dal hot, garnished with fresh cilantro and a squeeze of lime juice.
Notes
If the dal is too thick, add an extra splash of broth or water until it reaches your desired consistency.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Soups & Stews
- Cuisine: Indian-inspired
Nutrition
- Serving Size: 1.5 cups
- Calories: 285 kcal
- Sugar: 6g
- Sodium: 450mg
- Fat: 7g
- Saturated Fat: 4g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 42g
- Fiber: 11g
- Protein: 14g
- Cholesterol: 0mg
