Pumpkin Dhal with Canned Lentils – Ginger Hultin MS, RD, CSO

I made this recipe in less than 30 minutes and it was SO simple, using pantry staples I already had on hand. Wanting to spice up our busy evening, my husband picked up canned lentils from the store and to be honest, I had never used them before! Lentils cook quite quickly even when using dried, but he was right – this was both quicker and very tasty. This Pumpkin Dhal with Canned Lentils is quick and tasty, but also packs a punch of vital nutrients. While lentils and pumpkin may seem like humble ingredients, their health benefits are critical for anyone working on heart health (lowering cholesterol or blood pressure), reducing cancer risk (or for those of you undergoing in treatment), balancing blood sugar or reducing chronic inflammation. Naturally vegan and vegetarian, this recipe is healthy and delicious.

Anti-inflammatory diet: pumpkin and lentils

Although these foods are simple, affordable and canned, they are nutritional powerhouses. Pantry staples can be packed with fiber and unique antioxidants. I use them all the time in my recipes. Let’s discuss why the ingredients in this Pumpkin Dhal with Canned Lentils are so health promoting.

Pumpkin:

These are not only a holiday favorite but they are an incredibly healthy food. Packed with vitamin A, pumpkins support vision and skin health and boost the immune system. Since it’s typically a fall and winter food, it’s a great time of year to stock up on immune-supporting nutrients. However, I love pumpkin all year round so I stock up when it hits the store around Thanksgiving.

Canned lentils:

A convenient and nutritious option, canned lentils are a fantastic source of plant-based protein and fiber. They contain essential nutrients such as B vitamins, iron and potassium, which are nutrients that many people are deficient in. Using canned lentils also means less preparation time without neglecting the nutritional benefits. Once I opened the can, I gave them a good rinse, like you would canned beans, which helps remove some of the salt and liquid that can produce gas.

By combining these two ingredients, we have a dish that is not only about great taste but also about supporting a healthy lifestyle. It’s perfect to whip up and serve as leftovers for lunch 3-4 days into your busy week. I made my own rice on the stove, but you could definitely use frozen microwave rice to speed up the whole grain base as well.

Why Make Pumpkin Dhal with Canned Lentils?

A few more reasons why Pumpkin Dhal with Canned Lentils should be your next recipe… are:

Quick and easy: Ideal for a hassle-free cooking experience.
Dense in nutrients: Loaded with essential vitamins, minerals and fiber.
Versatile: Perfect as a main course or as a side dish.
Diet Friendly: Suitable for vegans, vegetarians and gluten-free diets.

If you like the idea of an easy vegetarian curry and plant-based dinner, I have a few other recipes you should check out:

Coconut curry with chickpeas and tomato

Instant Pot Lentil Cauliflower Curry

Spicy Vegetarian Mango Curry

Penne with curry cauliflower cream sauce

Nutritional considerations and variations

Feel free to adapt this recipe to suit your dietary needs or preferences:

For a richer taste, add some coconut milk. I like reduced fat because you get the flavor without the added saturated fat that can be very rich in coconut milk.
Boost its nutritional profile by including greens like spinach.
Top it with roasted nuts for added crunch and a protein boost.

Drop me a comment below and let me know what you think of this recipe!

Heat the olive oil in a large saucepan over medium heat. Add the onion and saute for 3-5 minutes until it softens and starts to become transparent.
Add the garlic and ginger. sauté until beginning to soften and become fragrant, about 1 minute.
Add the turmeric, cumin, coriander, paprika, pepper and salt. cook for about 30 seconds, stirring and heating the spices.
Add the coconut milk, lentils, pumpkin puree and stock. Mix well. Simmer for 10-15 minutes, uncovered, until the dal thickens slightly. Taste to see if you need extra salt or pepper. Add the spinach at the end and stir it so that it begins to wilt on the fire.
Garnish with cilantro and serve with rice or naan.

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