Pumpkin Dahl
Warm your soul with this nourishing Pumpkin Dahl, a delightful vegan dish that combines creamy red lentils, tender chunks of pumpkin, and rich coconut milk, all infused with aromatic spices like curry powder, turmeric, and cumin. Perfect for cozy weeknight dinners, this one-pot recipe comes together in just 45 minutes, offering a hearty, protein-packed meal that's full of flavor and comforting texture. Garnished with fresh cilantro and a squeeze of zesty lime, this savory pumpkin dahl pairs beautifully with steamed rice or naan bread, making it an ideal choice for meal prep or feeding a hungry crowd. Effortlessly healthy, gluten-free, and brimming with warming spices, this dish is your go-to for a wholesome and satisfying culinary experience.
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Recipe Information
Ingredients
- 1 cup Red lentils
- 2 cups Pumpkin (peeled, seeded, and diced)
- 1 cup Coconut milk
- 3 cups Vegetable stock or water
- 1 medium Onion (finely chopped)
- 4 Garlic cloves (minced)
- 1 tablespoon Fresh ginger (minced)
- 2 teaspoons Curry powder
- 1 teaspoon Ground turmeric
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoons Chili flakes (optional)
- 2 tablespoons Olive oil or coconut oil
- 0.25 cup Fresh cilantro (for garnish, optional)
- 1 Lime (cut into wedges)
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
Instructions
Rinse the red lentils under cold water until the water runs clear. Set aside to drain.
Heat the olive oil or coconut oil in a large pot over medium heat.
Add the chopped onion and sauté for 3-4 minutes, until soft and translucent.
Stir in the minced garlic and ginger, and cook for another minute until fragrant.
Add the curry powder, turmeric, cumin, coriander, and chili flakes (if using) to the pot. Stir well and cook the spices for 1-2 minutes to toast them and enhance their flavors.
Add the diced pumpkin to the pot and stir to coat it in the spice mixture.
Pour in the vegetable stock or water and coconut milk, and stir well to combine.
Add the rinsed lentils, salt, and black pepper. Stir everything together.
Increase the heat to bring the mixture to a gentle boil, then reduce the heat to low and cover the pot with a lid.
Simmer for 20-25 minutes, stirring occasionally, until the lentils are soft and the pumpkin is tender. If the dahl thickens too much, you can add a splash of water to loosen it to your desired consistency.
Taste and adjust the seasoning with more salt or pepper, if needed.
Serve the pumpkin dahl in bowls, garnished with fresh cilantro and a squeeze of lime juice. Pair with steamed rice, flatbreads, or enjoy on its own.
Nutrition Facts
Calories |
832 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.7 g | 39% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 6371 mg | 277% | |
| Total Carbohydrate | 126.9 g | 46% | |
| Dietary Fiber | 26.8 g | 96% | |
| Total Sugars | 43.8 g | ||
| Protein | 28.0 g | 56% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 324 mg | 25% | |
| Iron | 19.5 mg | 108% | |
| Potassium | 3751 mg | 80% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
