Description
A comforting and nutritious Pumpkin Dhal recipe that is both gluten-free and dairy-free. This hearty dish combines roasted pumpkin with red lentils, aromatic spices, and coconut milk to create a creamy, mildly spiced dhal perfect for a warming meal. Served best with rice and poppadoms, it includes a touch of sweetness from mango chutney and vibrant greens for added goodness.
Ingredients
Scale
Vegetables and Aromatics
- 2 white onions
- 2cm cube ginger
- 2 cloves garlic
- 600g pumpkin or butternut squash
- 2 large handfuls baby spinach or kale
Spices
- 1 tsp cumin
- 1 tsp garam masala
- 1 tsp turmeric
Other Ingredients
- 200g passata
- 300g red lentils
- 400ml coconut milk
- 600ml vegetable or chicken stock
- 2 tsp mango chutney
- 100ml water (optional, if needed)
- Olive oil or sunflower/vegetable oil (for cooking and roasting)
Instructions
- Roast the Pumpkin: Preheat the oven to 180°C (fan). Line a large baking tray with greaseproof paper. Cut the pumpkin or butternut squash in half and scoop out any seeds. Leave the skin on, slice into pieces, drizzle with olive oil, and roast on the tray for 40 minutes, turning halfway through to ensure even cooking.
- Sauté Onions: Finely dice the onions. Heat a glug of oil in a large high-sided frying pan or saucepan over low heat. Add the onions and cook gently for about 10 minutes until they are soft and translucent.
- Add Ginger and Garlic: Grate the ginger and garlic into the pan with onions. Cook together for 2 minutes until fragrant, allowing the flavors to meld.
- Toast Spices and Add Passata: Stir in cumin, garam masala, and turmeric, cooking for about a minute to release their aromas. Then add the passata and stir well to combine.
- Add Lentils, Coconut Milk, and Stock: Add the red lentils to the pan, stirring to coat with the spices and passata. Pour in the coconut milk and stock. Bring to a simmer and cook over low heat for around 20 minutes until the lentils are soft and cooked through. Add water (up to 100ml) if the liquid evaporates before the lentils are tender.
- Prepare Roasted Pumpkin: Once the pumpkin is roasted and cool enough to handle, gently peel off the skin using a teaspoon or knife. Break the pumpkin flesh into bite-sized pieces.
- Combine Pumpkin and Dhal: Add the pumpkin pieces into the simmered dhal and stir gently to mix.
- Add Mango Chutney and Greens: Stir in the mango chutney for a touch of sweetness. Finally, add the baby spinach or kale and cook for a few more minutes until the greens wilt.
- Serve: Serve the warm pumpkin dhal with rice and poppadoms for a complete and flavorful meal.
Notes
- The skin of the pumpkin remains on during roasting, making it easier to roast and peel afterward.
- If you prefer a smoother dhal, you can blend part of the lentils before adding pumpkin.
- Adjust the water quantity as needed to maintain a creamy consistency during cooking.
- Use vegetable stock to keep this recipe vegan, or chicken stock for a non-vegan variation.
- Leftovers store well in the fridge for up to 3 days and can be reheated on the stove or microwave.
Nutrition
- Serving Size: 1/4 recipe
- Calories: 360 kcal
- Sugar: 8 g
- Sodium: 300 mg
- Fat: 9 g
- Saturated Fat: 7 g
- Unsaturated Fat: 2 g
- Trans Fat: 0 g
- Carbohydrates: 50 g
- Fiber: 12 g
- Protein: 16 g
- Cholesterol: 0 mg
