Description
Pumpkin Red Lentil Dal is a delicious and nutritious dish from South Asian cuisine, combining red lentils and pumpkin for a hearty and flavorful experience.
Ingredients
Scale
- 1 cup red lentils – Rinsed thoroughly to remove any impurities.
- 2 cups pumpkin – Diced into small chunks, about half a medium pumpkin.
- 1 medium onion – Finely chopped to add sweetness and depth.
- 3 cloves garlic – Minced for a fragrant kick.
- 1 tablespoon fresh ginger – Grated to enhance the dish’s warmth.
- 1 teaspoon turmeric powder – For its vibrant color and health benefits.
- 1 teaspoon cumin seeds – To add a nutty flavor.
- 1 teaspoon coriander powder – For a hint of citrusy taste.
- 1 can (400 ml) coconut milk – To create a creamy texture.
- 4 cups vegetable broth or water – For cooking the lentils and pumpkin.
- Salt – To taste, enhancing all the flavors.
- Fresh cilantro – For garnish, adding a fresh touch.
- 2 tablespoons olive oil or coconut oil – For sautéing the aromatics.
Instructions
- Prepare all ingredients by rinsing the red lentils, dicing the pumpkin, and chopping the onion, garlic, and ginger.
- In a large pot, heat olive oil or coconut oil over medium heat and sauté the chopped onion until translucent.
- Add minced garlic and grated ginger, cooking for an additional 1-2 minutes.
- Stir in turmeric, cumin seeds, and coriander powder, cooking for about a minute.
- Add rinsed red lentils and diced pumpkin, mixing well with the aromatic base.
- Pour in coconut milk and vegetable broth (or water), bringing the mixture to a boil.
- Reduce heat to low, cover, and let the dal simmer for 25-30 minutes, stirring occasionally.
- Season with salt to taste and mash some of the lentils and pumpkin for a creamier texture if desired.
- Garnish with freshly chopped cilantro and serve warm with rice or naan.
Notes
- Red lentils cook quickly and create a creamy texture.
- Feel free to add other vegetables like spinach or carrots for extra nutrition.
- This dish is naturally vegan and gluten-free.
- Store leftovers in an airtight container for up to three days in the fridge.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: South Asian
Nutrition
- Serving Size: 1 cup
- Calories: 250
- Sugar: 3g
- Sodium: 400mg
- Fat: 10g
- Saturated Fat: 5g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 10g
- Protein: 12g
- Cholesterol: 0mg
Keywords: Pumpkin, Red Lentil, Dal, Vegan, Gluten-Free, Healthy