Lentil Stew with Pumpkin Recipe
A hearty vegan lentil stew enriched with pumpkin, aromatic spices, and vegetables for a nourishing, cozy, plant-powered meal.
Ingredients
- Olive oil – 2 tbsp
- Onion – 1 large diced
- Garlic – 4 cloves minced
- Carrots – 2 diced
- Celery – 2 stalks diced
- Green lentils – 1 cup rinsed
- Pumpkin – 2 cups cubed
- Vegetable broth – 5 cups
- Tomatoes – 1 ½ cups chopped
- Cumin – 1 tsp
- Coriander – ½ tsp
- Paprika – ½ tsp
- Bay leaf – 1
- Salt – 1 ½ tsp
- Black pepper – ½ tsp
- Fresh parsley – ¼ cup chopped
Instructions
- Heat olive oil in a pot.
- Sauté onion, garlic, carrots, and celery for 7 minutes.
- Add pumpkin cubes, cumin, coriander, paprika, salt, and pepper.
- Stir in lentils, tomatoes, and broth. Bring to boil.
- Lower heat and simmer 35–40 minutes until lentils soften.
- Remove bay leaf.
- Garnish with parsley before serving.
Notes
Nutritional Values (per serving)
- Calories: 310
- Total Fat: 10 g
- Saturated Fat: 2 g
- Carbohydrates: 48 g
- Fiber: 14 g
- Protein: 13 g
Vitamins & Minerals (per serving)
- Vitamin A: 102%
- Vitamin C: 29%
- Iron: 28%
- Folate: 35%
- Magnesium: 27%
Additional Notes
- Roast the pumpkin cubes before adding for deeper flavor.
- Sprinkle chili flakes if you need a spicy edge.
- Serve with warm flatbread or brown rice.