Spiced Lentil and Pumpkin Stew

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · Published 2026-04-26 · Updated 2026-04-26

A hearty, warming stew combining earthy lentils with sweet pumpkin and warming Indian spices, perfect for a comforting meal. This indian-inspired healthy bowls (vegan, gluten free) ready in about 40 minutes pairs red lentils, pumpkin puree, medium, diced 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 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.

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

Instructions

1. 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.
2. Step 2: Stir in 1 tsp cumin powder, 1 tsp coriander powder, and 1 cinnamon stick, cooking for 1 minute until spices release aroma.
3. 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.
4. 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.
5. Step 5: Remove the cinnamon stick and adjust seasoning if needed. Garnish with 1/4 cup chopped fresh cilantro before serving hot.