Spiced Pumpkin and Lentil Stew
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.
Ingredients
- 2 cups, cubed pumpkin
- 1 cup, rinsed lentils
- 1, diced onion
- 2 cloves, minced garlic
- 1 can (14 oz) coconut milk
- 2 tbsp tomato paste
- 1 tbsp curry powder
- 3 cups vegetable broth
Instructions
- Step 1: In a large pot, sauté 1 diced onion and 2 minced garlic cloves over medium heat until translucent.
- Step 2: Add 2 cups cubed pumpkin, 1 tbsp curry powder, and 2 tbsp tomato paste. Cook for 5 minutes until fragrant.
- 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.
- Step 4: Season with salt and pepper, and serve garnished with fresh cilantro.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
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.
What others are saying
- ★★★★★
Swapped butter for olive oil to keep it lighter. Still delicious.
- ★★★★☆
Almost perfect — just needed a squeeze of lemon at the end.
- ★★★☆☆
Average. The concept is good but execution needs work on seasoning.
