LENTIL AND PUMPKIN STEW

LENTIL AND PUMPKIN STEW

Lentil and Pumpkin Stew is a cosy and autumn-inspired one-pot recipe that brings together tender brown lentils and sweet, diced pumpkin, all gently simmered in flavoursome vegetable broth. Kissed with a hint of warming nutmeg and enriched with aromatic garlic, this stew offers a comforting combination of sweetness and spice. Earthy, protein-packed lentils and vitamin-rich pumpkin create a satisfying fusion of nourishment and taste. Perfect for chilly evenings or laid-back weekend prep, this vegan and gluten-free stew is both simple and hearty. This stew is simply vegan, low-fat and naturally wholesome, which makes a wonderful base for meal prep or a warming lunch. Serve it solo for a light yet filling option or pair with crusty bread or grains to turn it into a heartier feast.

RECIPE CATEGORY

Dinner

SERVING SIZE

1

CUISINE

African

PREPARATION/TECHNIQUES

One‑Pot Wonders

OCCASION/HOLIDAY

Fall

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan

DISH TYPE

Soup / Stew

INGREDIENTS

There are the following ingredients for Lentil And Pumpkin Stew:

• ½ cup brown lentils, rinsed

• ½ cup diced pumpkin (peeled and chopped)

• 1 cup vegetable broth

• 1 garlic clove, minced

• ¼ tsp nutmeg

• Salt and black pepper to taste (optional)

FULL NUTRITIONAL INFORMATION

• Calories: 365.4 kcal

• Fat: 1.4 g

• Saturated Fat: 0.4 g

• Carbohydrate: 67 g

• Sugar: 3.7 g

• Sodium: 896.9 mg

• Fiber: 11.1 g

• Protein: 24.6 g

• Calcium: 66.7 mg

• Iron: 7 mg

• Potassium: 887.7 mg

PREPARATION

These steps are followed for the preparation of Lentil And Pumpkin Stew:

• Heat The Garlic: Lightly sauté the minced garlic in a small drizzle of oil or a splash of broth over medium heat until fragrant (1 to 2 minutes).

• Add Pumpkin And Nutmeg: Stir in diced pumpkin and a sprinkling of nutmeg, cooking gently for around 3 minutes to meld the spice with the pumpkin.

• Stir In Lentils And Broth: Add the rinsed brown lentils and pour in the vegetable broth, stirring to combine ingredients.

• Simmer: Bring mixture to a gentle boil, then reduce heat and simmer for 25 to 30 minutes, uncovered, until the lentils are tender and the pumpkin has softened.

• Season And Serve: Taste and adjust with salt and pepper, then serve warm, perfect with a swirl of oat cream or fresh herbs.

PREP TIME

5 minutes

COOKING TIME

30 minutes

TIPS

• Even Cube Cut: Cut the pumpkin into evenly sized cubes to ensure consistent cooking.

• Garlic Fragrance: Take care not to burn the garlic; keep the heat moderate.

• Nutmeg Variations: Freshly grated nutmeg is ideal, but ground nutmeg offers convenience.

• Adjust Texture: Add extra broth if needed to create a soupier consistency.

• Stir Occasionally: Helps prevent sticking and encourages even combining of flavours.

VARIATIONS

• Add Greens: Stir in kale or spinach during the last 5 minutes for added nutrients.

• Creamy Upgrade: Swirl in coconut or almond cream at the end for richness.

• Spice It Up: Add cinnamon, curry powder or smoked paprika for a different flavour profile.

• Protein Boost: Include chickpeas or crumbled tempeh for extra protein.

• Grain Pairing: Serve over quinoa, barley or brown rice for a complete meal.

PREPPING AND STORAGE

• Refrigeration: Cool completely and store in an airtight container for up to 4 days.

• Freezing: Portion into freezer-safe containers and freeze for up to 2 months; leave room for expansion.

• Reheating: Warm gently on the hob with a splash of water or broth or microwave, stirring halfway.

• Meal Prep Tip: Batch cook and portion for quick, comforting lunches and dinners; tastes even better after a day in the fridge.