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
-
½
tsp.
turmeric
-
½
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 ½ of an average sugar pumpkin
-
½
cup
coconut milk,
from a can
-
salt and pepper to taste
For Serving:
-
fresh cilantro
-
cooked basmati rice
-
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.
-
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.
-
Divide among bowls and serve with rice and cilantro.
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.