Simmered Pumpkin and Red Lentil Stew with Ethiopian Spices

By AislePrompt Editorial · Published 2026-07-27 · Updated 2026-07-27

A hearty Ethiopian-inspired stew combining tender pumpkin with protein-packed red lentils and warming spices for a comforting meal. This Ethiopian-inspired vegetarian recipe, ready in about 55 minutes, pairs pumpkin (cubed), red lentils, water for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 2 cups pumpkin (cubed)
• 1 cup red lentils
• 3 cups water
• 1 medium yellow onion (finely chopped)
• 3 garlic cloves (minced)
• 1 tbsp ginger (grated)
• 2 tsp berbere spice mix
• 3 tbsp niter kibbeh (Ethiopian spiced butter) or unsalted butter
• 2 tbsp tomato paste
• 1 tsp salt
• 1/2 tsp black pepper
• 2 cups water or vegetable broth
• 2 tbsp fresh cilantro (chopped)

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Instructions

1. Step 1: Heat 3 tbsp niter kibbeh or unsalted butter in a large pot over medium heat until melted and shimmering. Add 1 medium finely chopped yellow onion and sauté for 6-7 minutes until soft and translucent.
2. Step 2: Stir in 3 minced garlic cloves, 1 tbsp grated ginger, and 2 tsp berbere spice mix; cook for 1-2 minutes until fragrant and the spices bloom.
3. Step 3: Add 2 tbsp tomato paste and cook for 2 minutes, stirring often until the paste darkens slightly.
4. Step 4: Pour in 1 cup red lentils, 2 cups cubed pumpkin, 2 cups water or vegetable broth, 3 cups water, 1 tsp salt, and 1/2 tsp black pepper. Stir well to combine.
5. Step 5: Bring the mixture to a boil, then reduce heat to low and simmer uncovered for 30-35 minutes until the lentils and pumpkin are tender and the stew has thickened, stirring occasionally.
6. Step 6: Adjust seasoning to taste and sprinkle 2 tbsp chopped fresh cilantro on top before serving warm.