Vegan Pumpkin Lentil Stew
This vegan stew combines creamy pumpkin and hearty lentils simmered with warming spices to create a thick, velvety dish with vibrant orange color. The slow-cooked ingredients develop a rich texture and a fragrant, comforting aroma, resulting in a satisfying and wholesome meal.
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Calories: 250kcal
Servings: 4
Ingredients
- 1 tablespoon olive oil for sautéing
- 1 small onion chopped
- 3 cloves garlic minced
- 1 cup diced pumpkin fresh or frozen
- 1 cup dried lentils rinsed
- 4 cups vegetable broth or water
- 1 teaspoon ground cumin
- 1/2 teaspoon ground cinnamon
- 1 pinch red pepper flakes optional, for heat
- Salt to taste
- Fresh parsley chopped, for garnish
Instructions
- Heat a large pot over medium heat and add the olive oil. Once shimmering, add the chopped onion and sauté until translucent and fragrant, about 5 minutes.
- Add the minced garlic to the pot and cook for another minute until it begins to scent the air and becomes slightly golden.
- Stir in the diced pumpkin, cooking for 3-4 minutes until it starts to soften and releases a sweet aroma.
- Pour in the vegetable broth and add the rinsed lentils, then stir in the cumin, cinnamon, red pepper flakes, and a pinch of salt.
- Bring the mixture to a boil, then lower the heat to a gentle simmer. Cover the pot and cook for about 30-35 minutes, stirring occasionally, until the lentils are tender and the pumpkin is falling apart.
- Uncover the pot and check the consistency—if it’s too thick, add a splash of hot vegetable broth and stir well. If it’s too watery, let it simmer uncovered for a few more minutes to thicken.
- Taste and adjust seasoning with more salt or spices if needed. Squeeze in some fresh lemon juice or garnish with chopped parsley for a bright finish.
- Serve the hot stew in bowls, enjoying its creamy texture and fragrant spices as a comforting vegan main dish.
Nutrition
Calories: 250kcal | Carbohydrates: 45g | Protein: 15g | Fat: 3g | Saturated Fat: 0.5g | Sodium: 400mg | Potassium: 800mg | Sugar: 8g | Vitamin C: 10mg | Calcium: 40mg | Iron: 3mg