Pumpkin Red Lentil Stew

This cozy vegan stew combines pureed pumpkin, red lentils, and warming spices for a nourishing, flavorful meal.

Makes 4 servings
Prep Time 15 minutes
Cook Time 30 minutes

Ingredients

2 tbs. coconut or avocado oil
1 tsp. cumin seeds
1 yellow onion, chopped
2 cloves garlic, minced
1-inch piece of ginger, grated
1 tsp. ground coriander
1 tsp. ground turmeric
½ tsp. chili powder
1 cup red lentils, rinsed
4 cups vegetable broth or water
1 medium potato, cubed
¾ tsp. sea salt, plus more to taste
½ tsp. freshly ground black pepper, plus more to taste
1 15-oz. can pumpkin
1 10-oz. bag frozen peas and carrots
Fresh cilantro for garnish

Directions

STEP 1

Place a large pot over medium heat, then add the oil and heat until shimmering. Add the cumin seeds and let them sizzle for a few seconds, then stir in the chopped onion and sauté until translucent, about three to five minutes.

STEP 2

Add the garlic and ginger and cook for about one minute. Stir in the coriander, turmeric, and chili powder, and cook for another minute until fragrant.

STEP 3

Add the red lentils and stir to mix well with the spices, then pour in the vegetable broth or water, and bring the mixture to a boil. Add the cubed potato, salt, and pepper, then reduce the heat to low, cover the pot, and simmer for about 10 minutes or until the lentils and the potatoes are nearly cooked through, stirring occasionally.

STEP 4

Stir in the pumpkin and the frozen peas and carrots. Season with more salt and pepper to taste. Cover and simmer for another 10 minutes, until the lentils and vegetables are tender.

STEP 5

Taste and adjust seasoning as needed; add water to thin if necessary.

STEP 6

Serve the stew hot, garnished with fresh cilantro.

Photographer: Terry Brennan; Food Stylist: Betsy Nelson

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