Fall/ Gluten Free/ Main Dishes/ Vegan/ Vegetarian

Pumpkin, Red Lentil & Coconut Curry

October 28, 2020

Satisfy your fall comfort food cravings with this healthy pumpkin lentil curry. Packed full of nutritious ingredients and warming spices, this is a dish that is sure to please.

Pan of creamy pumpkin curry

Late fall is when we start really craving that rich, comforting food. The nights are cold and long, the days are cool and soups and stews really start sounding like the best choice for lunch or supper. But I am still trying to eat healthier, so I wanted something that avoided creams and cheeses. This pumpkin lentil curry absolutely fits that.

Naturally vegan, this Indian-influenced red lentil curry with pumpkin is incredibly healthy while still being hearty, filling, and so delicious. There’s plenty of protein from the lentils, iron and antioxidants from the spinach, good fats from the coconut milk and almond butter, and plenty of vitamin A, C, and E from pumpkin. And it will keep you feeling full longer to prevent snacking!

Pan of pumpkin lentil curry

Serve your curry with some fluffy rice or flatbread for a great meal. The rich, warm flavors are sure to warm you up on the coldest days. It’s the perfect kind of comfort food!

What are red lentils?

You will often find red lentils used in Indian meals. They are a great source of vegan protein. They also have a lot of folate, iron, and vitamin B6 – something very important for brain function!

Lentils do not need to be soaked before cooking. Unlike other dried beans, they are small and very porous, so water is absorbed quickly. A quick rinse with water before cooking is all lentils need.

Unlike most lentils you will find, red lentils have the outer coating removed. This makes them perfect for a creamy curry with lots of vegetables. They also cook very quickly which means you can have a fragrant meal on the table without hours of stewing.

Bowl of pumpkin lentil curry

Health benefits of pumpkin

Pumpkin is a rich fall nutrient source with lots of vitamins and minerals. As well as containing the previously mentioned vitamins A, C, and E, pumpkin has plenty of iron and potassium. Pumpkin also contains high amounts of fiber, something important for gut and heart health.

There are plenty of different kinds of pumpkin you can use in this curry. I recommend one of the firmer, meatier varieties which will hold up well without going to pieces. Red kuri squash, also known as Hokkaido pumpkin, is perfect. You could also try kabocha, though any variety of edible pumpkin will work. 

Bowl of creamy red lentil curry

Storing and prepping

Curry and soups are great choices for winter meal prep. They are easy to store and heat in a lot of different situations. Curries like this one with lots of protein and fiber are particularly good for school or work lunches. They will warm you up and fill you up, and all that protein will keep you full for a long time. 

Get a bunch of single-serving storage containers so you can easily portion out your curry when you prepare your meals for the week. Glass containers with matching lids are great since you can just put them directly in the microwave. If there’s no access to a microwave or stove at work or school, pick up a couple of thermoses to keep your curry until lunch. It’s a fabulous way to warm up in the cold months.

Pan of creamy pumpkin curry

Pumpkin, Red Lentil & Coconut Curry

This creamy pumpkin lentil curry is perfect for fall! It's rich, nutritious and comforting – perfect for cold evenings!
5 from 4 votes
Print Pin Rate
Prep Time: 10 minutes
Cook Time: 35 minutes
Servings: 4 people
Calories: 548kcal
Author: Jovita | Yummy Addiction

Ingredients

  • 1 tbsp coconut oil
  • 3 cloves garlic , minced
  • 1 1-inch piece fresh ginger , peeled and minced
  • 1 tsp ground turmeric
  • 1 tsp curry powder
  • 1/2 tsp ground coriander
  • 1/2 tsp chili powder
  • 1/2 tsp garam masala
  • 1 cup (190g) red lentils
  • 1 lb. (450g) pumpkin , diced
  • 1 14 oz. (400ml) can crushed tomatoes
  • 2 cups vegetable broth
  • salt and pepper , to taste
  • 1 14oz (400ml) can full fat coconut milk
  • 2 tbsp creamy peanut butter
  • juice from 1/2 lemon
  • 3.5 oz. (100g) fresh spinach
  • sesame seeds , for sprinkling (optional)
  • basmati rice or flatbread (naan, roti, paratha) , for serving

Instructions

  • Heat the coconut oil in a large, deep skillet or a large saucepan and add the garlic and ginger. Cook, stirring, for a minute.
  • Add the turmeric, cumin, curry powder, coriander, chili powder, and garam masala and cook, stirring, for a minute more until fragrant.
  • Add the lentils, pumpkin, canned tomatoes, and broth. Stir to combine. Give a taste and add salt and pepper to taste.
  • Bring to a boil, reduce the heat to low and cover with a lid. Simmer for 25-30 minutes, until the lentils are cooked through and mostly softened and the pumpkin is tender.
  • Remove the lid, increase the heat, and add the coconut milk (reserve about ¼ cup for garnish if you want to get some white color in the skillet as in my photos), peanut butter, and lemon juice. Cook, stirring, for about 5 minutes more.
  • Turn off the heat and stir in the spinach. Sprinkle with sesame seeds and top with the reserved coconut milk, if desired.
  • Serve with cooked basmati rice or Indian flatbread (naan, roti, paratha).

Notes

The recipe is adapted from Rainbow Plant Life.

Nutrition

Serving: 1g | Calories: 548kcal | Carbohydrates: 58.1g | Protein: 19.4g | Fat: 30.7g | Sodium: 547.3mg | Sugar: 11g
Course: dinner
Cuisine: Indian
Keyword: pumpkin lentil curry, red lentil curry
Nutrition Facts
Pumpkin, Red Lentil & Coconut Curry
Amount Per Serving (1 g)
Calories 548 Calories from Fat 276
% Daily Value*
Fat 30.7g47%
Sodium 547.3mg24%
Carbohydrates 58.1g19%
Sugar 11g12%
Protein 19.4g39%
* Percent Daily Values are based on a 2000 calorie diet.

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4 Comments

  • Reply
    Luci
    November 1, 2020 at 4:10 pm

    This pumpkin, red lentil and coconut curry is absolutely delicious! It’s loaded with wonderful flavors and makes for the perfect comfort meal. I will definitely be enjoying this curry all season long!5 stars

  • Reply
    Toni
    November 1, 2020 at 4:38 pm

    This is truly amazing. The flavors are so bold and perfect. My kitchen smells so good right now!5 stars

  • Reply
    Nart at Cooking with Nart
    November 1, 2020 at 4:38 pm

    This curry looks so flavorful and I’m sure it’s nutritious too. Can’t wait to make this!5 stars

  • Reply
    Dannii
    November 1, 2020 at 4:59 pm

    What a great way to use pumpkin. This curry looks so creamy and delicious.5 stars

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