November 8, 2023 9 Comments
This pumpkin and lentil stew is unexpected. It’s comforting and vegan!
No offense to the vegans who read this website, many people don’t combine veganism and convenience, probably because vegans don’t eat animal cheese (or ice cream).
A “stew” usually includes large piles of floating meat. This is a stew, it is not made with meat and it is delicious.
Lentils cook very quickly for beans and dissolve, making them creamy and thick, perfect for convenience. I chose red lentils because of the color, but you can opt for brown or whatever you have on hand.
Aren’t they pretty? I usually find them in the Spanish foods section, but I bought them at Whole Foods, so it’s Bob’s Red Mill.
The red makes this dish more visually appealing, which is important in food. My son loves a great presentation at dinner time. He complains when I serve him lentils because he only wants to eat macaroni and cheese (no joke).
Lentils are an excellent source of vitamin B, iron, magnesium, potassium and zinc. When you add kale, another nutritional powerhouse, you get a truly amazing dish.
Try my Lentil Tacos or Lentil Pasta Sauce for other great lentil options.
The key to making this stew work is the flavoring agents. Pumpkin and lentils are mild, so to make it work you need fresh ginger, onion, garlic, and curry powder. You also need to skip them to unleash their potential.
Once you do this, the stew won’t be bland or boring!
You can use any broth you have on hand if you don’t have vegetable broth. If I run out of broth, I will mix 1/2 white wine with water to replace it.
I serve it with rice or squash, a little yogurt and cilantro or parsley on top. This pumpkin and lentil stew freezes well. All stews are better the next day, including this one.
Have you tried a lentil stew with pumpkin? What do you think about that?
Pumpkin and lentil stew recipe
Makes 6 servings
Preparation time 10 min
Cooking time: 30-40 min.
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Ingredients
1 tablespoon olive oil
1 medium onion, chopped
1 piece (1 inch) ginger, peeled and chopped
3 cloves garlic, peeled and minced
1 tablespoon curry powder
5 cups low sodium vegetable broth
1 pound red lentils
4 cups fresh kale, chopped
1 can (15.5 ounces) light coconut milk
1 pumpkin (15.5-ounce can)
Instructions
Heat the oil in a large saucepan over medium-high heat and sauté the onions until softened, about five minutes.
Add the ginger, garlic and curry powder and sauté for a minute.
Add the vegetable broth, lentils, kale, coconut milk and pumpkin and bring to a boil.
Reduce heat and simmer until lentils are soft, about 20-30 minutes. Enjoy hot or at room temperature.
nutritional information
A portion: 124 calories, 3.8 grams fat, 1.4 grams saturated fat, 20.1 grams carbohydrates, 2.4 grams sugar, 4 grams protein, 2.6 grams fiber, 388mg sodium, 3 green, 2 blue, 2 purple WW SmartPts
Point values are calculated by Snack Girl and are provided for informational purposes only. See all Snack Girl recipes
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Lentil Tacos
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Lentil Pasta Sauce
Their lentil pasta sauce is my kind of recipe. Delicious, economical and can be served with almost anything.
