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–+ servings

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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Course: Main Course
Cuisine: Vegan
Prep Time: 15 minutes
Cook Time: 40 minutes
Total Time: 55 minutes
Calories: 250kcal
Author: James Taylor
Servings: 4

Equipment

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.
    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.
    Uncover the pot and check the consistency - if it’s too thick, add a splash of hot vegetable broth and stir well
  • 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