Spiced Lentil and Pumpkin Stew

By AislePrompt Editorial · Published 2026-04-26 · Updated 2026-04-26

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are drafted and published.

A hearty, warming stew combining earthy lentils with sweet pumpkin and warming Indian spices, perfect for a comforting meal. This Indian-inspired healthy bowl recipe (vegan, gluten free), ready in about 40 minutes, pairs red lentils, pumpkin puree, onion 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 rice, quinoa, or a quick salad. 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.

Prep: 10 min Cook: 30 min Serves 4 Indian cuisine 280 cal/serving

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Ingredients

1 cup red lentils
1 cup pumpkin puree
1 medium, diced onion
3 minced garlic cloves
1 tbsp minced ginger root
4 cups vegetable broth
1 tsp cumin powder
1 tsp coriander powder
1 cinnamon stick
2 tbsp olive oil
1 1/2 tsp salt
1/2 tsp black pepper
1/4 cup chopped fresh cilantro

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Instructions

Step 1: Heat 2 tbsp olive oil in a large pot over medium heat. Add 1 diced medium onion, 3 minced garlic cloves, and 1 tbsp minced ginger root. Sauté for 5 minutes until onion is translucent and fragrant.
Step 2: Stir in 1 tsp cumin powder, 1 tsp coriander powder, and 1 cinnamon stick, cooking for 1 minute until spices release aroma.
Step 3: Add 1 cup red lentils and 4 cups vegetable broth to the pot. Bring to a boil, then reduce heat to a simmer and cook uncovered for 15 minutes.
Step 4: Stir in 1 cup pumpkin puree, 1 1/2 tsp salt, and 1/2 tsp black pepper. Continue simmering for 10 minutes until lentils are soft and stew thickens.
Step 5: Remove the cinnamon stick and adjust seasoning if needed. Garnish with 1/4 cup chopped fresh cilantro before serving hot.