Pumpkin Red Lentil Dahl

Pumpkin is seasoned with fresh ginger, jalapeño, mustard powder, turmeric, coriander and cinnamon then cooked in coconut milk in this delightfully spiced dish. This Indian lentil classic is delicious served atop brown rice, with dollops of Greek yogurt for a cool contrast. This recipe comes to us from Emily of Well Fed, Flat Broke.

Serves 6

  • 1/4 cup vegetable oil
  • 1 onion, chopped
  • 5 cloves garlic, minced
  • 1 tablespoon fresh ginger, minced
  • 2 jalapeño peppers, minced
  • 1 tablespoon ground cumin
  • 2 teaspoons chili powder
  • 1 teaspoon mustard powder
  • 1 teaspoon ground turmeric
  • 1 teaspoon ground coriander
  • 1/2 teaspoon ground cinnamon
  • 2 pounds sugar pumpkin, peeled, seeded and cubed
  • 2 cups red lentils, rinsed and picked over
  • 1 14 ounce can coconut water
  • 2 teaspoons salt
  • cilantro, chopped for garnish

Place the oil in a large, heavy-bottomed pot over medium-high heat. Add the onions, garlic, ginger and peppers and cook for 4-6 minutes, or until the onions are translucent. Season with the cumin, chili powder, mustard powder, turmeric, coriander and cinnamon.

Add the cubed pumpkin and lentils to the pot, stirring to coat all the ingredients evenly in the spices. Pour in the coconut water and 3-4 cups water, or enough water to just cover the pumpkin and lentils.

Add the salt to the pot. Bring to a boil, turn heat down to medium-low, cover and cook for 25-30 minutes, or until the lentils have swelled and most of the liquid has been absorbed. Taste and adjust seasoning if desired.

Uncover and let rest 5 minutes before serving. Divide into 6 portions, sprinkle each with chopped cilantro and enjoy!

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Nutrition Information

Pumpkin Red Lentil Dahl

Servings per Recipe: 6

Amount per Serving

Calories:  364

Calories from Fat:  101

Total Fat:  11.2g

Saturated Fat:  1.5g

Cholesterol:  0mg

Sodium:  799.3mg

Carbohydrates:  52.2g

Dietary Fiber:  8.9g

Protein:  18.3g

Sugars:  3.1g

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