Pumpkin Dal

standard October 15, 2014 Leave a response

Pumpkin is an easy addition to fall recipes that are sweet. There’s pumpkin smoothies, pumpkin cookies, pumpkin doughnuts, pumpkin granola, pumpkin bread. But like any other winter squash, pumpkin is also terrific in savory dishes. So to continue my pumpkin kick, why not combine leftover pumpkin puree with lentils and make a simple, hearty dish.

This recipe calls for red lentils, which break down more easily than other varieties. The result is a creamy, stew-like dish that is perfect on its own or served over quinoa or rice.


Pumpkin Dal

Yield: Serves 4

Calories per serving: 311


  • 1 c red lentils
  • 1 1/2 c water
  • 1 c vegetable broth
  • 2 T olive oil
  • 2 cloves garlic, minced
  • 2 tsp garam masala
  • 1 T curry powder
  • 1/2 tsp cardamom
  • 2 T tomato paste
  • 1/2 c pumpkin puree
  • 1/3 c coconut milk
  • 1 tsp sea salt (or to taste)
  • 1/4 c fresh cilantro, minced


  1. Rinse lentils to remove any debris. Place lentils, water, and broth in a stockpot over medium heat and bring to a boil. Reduce heat and simmer until cooked through, stirring occasionally. Lentils will break apart and get mushy as they cook.
  2. Heat oil in a small skillet over medium-low heat. Add garlic and cook 30 seconds, until fragrant. Add spices and let them toast in the oil for 30 seconds.
  3. Stir in tomato paste and pumpkin puree. Let mixture sit for a minute. Fold in coconut milk until combined and just heated through.
  4. When lentils are cooked, add pumpkin mixture, salt, and cilantro Fold all ingredients together and let simmer for 5-10 minutes.
  5. Serve alone or with quinoa or rice.


Per serving: 311 kcal, 38 g carbs, 11 g fat, 15 g protein, 627 mg sodium, 3 g sugar


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