Spiced Pumpkin and Lentil Stew

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

A hearty, aromatic stew combining spiced pumpkin, lentils, and coconut milk, perfect for a cozy meal. This international-inspired soups ready in about 50 minutes pairs cubed pumpkin, rinsed lentils, 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. 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: 40 min Serves 4 International cuisine 280 cal/serving
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Ingredients

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Instructions

  1. Step 1: In a large pot, sauté 1 diced onion and 2 minced garlic cloves over medium heat until translucent.
  2. Step 2: Add 2 cups cubed pumpkin, 1 tbsp curry powder, and 2 tbsp tomato paste. Cook for 5 minutes until fragrant.
  3. Step 3: Stir in 1 cup rinsed lentils, 3 cups vegetable broth, and 1 can coconut milk. Bring to a boil, then reduce heat and simmer for 30 minutes until lentils are tender.
  4. Step 4: Season with salt and pepper, and serve garnished with fresh cilantro.

Frequently asked questions

How long does Spiced Pumpkin and Lentil Stew take to make?

Total time is about 50 minutes (10 min prep + 40 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Spiced Pumpkin and Lentil Stew?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep cubed pumpkin from drying out.

Can I substitute ingredients in Spiced Pumpkin and Lentil Stew?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Spiced Pumpkin and Lentil Stew for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

What goes well with Spiced Pumpkin and Lentil Stew?

International soups like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.

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