Go Back
+ servings
5 from 9 votes
Bowl of Pumpkin Dal and Rice Topped with Fresh Cilantro, Spoon on the Side
Red Lentil Pumpkin Dal
Prep Time
10 mins
Cook Time
25 mins
Total Time
35 mins
Savory Indian-spiced red lentils are simmered with chunks of juicy pumpkin in this cozy pumpkin dal.
Course: Entree
Cuisine: American, Indian
Servings: 4
Calories: 342 kcal
Author: Alissa
  • 1 tbsp. olive oil
  • 1 medium onion, diced
  • 3 garlic cloves, minced
  • 1 tbsp. fresh grated ginger
  • 1 serrano chili pepper, seeded and minced (optional)
  • 2 tsp. ground cumin
  • 1 tsp. ground coriander
  • 1/2 tsp. turmeric
  • 1/2 tsp. cinnamon
  • 2-3 dried red chile peppers, to taste
  • 2 cups vegetable broth
  • 1-14 oz. can diced tomatoes
  • 1 cup split red lentils
  • 2 cups diced sugar pumpkin, 1 inch cubes, about 1/2 of an average sugar pumpkin
  • 1/2 cup coconut milk, from a can
  • salt and pepper to taste
For Serving:
  • fresh cilantro
  • cooked basmati rice
  1. Coat the bottom of a medium-sized saucepan with oil and place over medium heat. Add onion and sauté until softened, about 5 minutes. Add garlic, ginger, serrano pepper (if using), cumin, coriander, turmeric, cinnamon and dried chili peppers. Sauté 1 minute more, until fragrant.
  2. Add broth, tomatoes, lentils and pumpkin. Stir a few times to incorporate and bring to a simmer. Allow to simmer until lentils and pumpkin are tender, about 20 minutes, stirring occasionally. Stir in coconut milk and remove from heat. Season with salt and pepper.
  3. Divide among bowls and serve with rice and cilantro.
Recipe Notes

Nutrition information does not include rice.

Nutrition Facts
Red Lentil Pumpkin Dal
Amount Per Serving
Calories 342 Calories from Fat 111
% Daily Value*
Fat 12.3g19%
Saturated Fat 7.2g36%
Sodium 699mg29%
Potassium 734mg21%
Carbohydrates 43.3g14%
Fiber 18.3g73%
Sugar 7.4g8%
Protein 17.5g35%
Calcium 70mg7%
Iron 5.9mg33%
* Percent Daily Values are based on a 2000 calorie diet.