Dal-style comfort: pumpkin and red lentils collapsed into a golden coconut stew with ginger and chilli, spinach folded in at the end. A huge pot of plant protein that costs little and reheats even better.
15 minPrep
30 minCook
45 minTotal
4Serves
Pumpkin and Red Lentil Coconut Stew
by · Easy
Vegetarian
Source of protein
High fibre
Low sugars
Low salt
Free from every allergen we track.
Dal-style comfort: pumpkin and red lentils collapsed into a golden coconut stew with ginger and chilli, spinach folded in at the end. A huge pot of plant protein that costs little and reheats even better.
15 minPrep
30 minCook
45 minTotal
4Serves
Nutrition
Per serving · 0.5 kg
499kcal2074 kJ
Protein18.3 g37%
Carbohydrate52.3 g20%
Net carbs †36.8 g
Sugars11.3 g13%
Fibre15.6 g
Fat27.3 g39%
Saturates22.7 g113%
Salt †0.2 g3%
Calculated from 100% of ingredients. Some values are estimated or unavailable — marked below.
Estimated (partial coverage)
Low coverage
†Calculated
—No data
Amount · % of EU reference intake (RI) for an average adult (8,400 kJ / 2,000 kcal). Sources: Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 - Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0; U.S. Department of Agriculture, FoodData Central, SR Legacy. Food classification: FoodEx2 classification system by EFSA. For general reference only — not medical or dietary advice.
Before you start
You'll need
Cutting board
Ladle
Large pot
Santoku knife
Wooden spoon
Ingredients
Quantities scale automatically · metric units (change in profile)
Instructions
1
Cube the pumpkin and finely chop the onion, garlic, ginger and chilli on a cutting board with a santoku knife.
2
Melt the coconut oil in a large pot and fry onion, garlic, ginger and chilli for 3 minutes, stirring with a wooden spoon. Add pumpkin, rinsed red lentils, coconut milk, water and salt. The turmeric, the ground cumin and the ground coriander seed toast briefly with the aromatics.
3
Simmer for 25 minutes until the lentils dissolve and the pumpkin is soft enough to crush against the pot. Fold in the spinach until it wilts and brighten with the lime juice.
4
Serve with a ladle in deep bowls.
Before you start
You'll need
Cutting board
Ladle
Large pot
Santoku knife
Wooden spoon
Ingredients
Quantities scale automatically · metric units (change in profile)
Instructions
1
Cube the pumpkin and finely chop the onion, garlic, ginger and chilli on a cutting board with a santoku knife.
2
Melt the coconut oil in a large pot and fry onion, garlic, ginger and chilli for 3 minutes, stirring with a wooden spoon. Add pumpkin, rinsed red lentils, coconut milk, water and salt. The turmeric, the ground cumin and the ground coriander seed toast briefly with the aromatics.
3
Simmer for 25 minutes until the lentils dissolve and the pumpkin is soft enough to crush against the pot. Fold in the spinach until it wilts and brighten with the lime juice.
4
Serve with a ladle in deep bowls.
Nutrition
Per serving · 0.5 kg
499kcal2074 kJ
Protein18.3 g37%
Carbohydrate52.3 g20%
Net carbs †36.8 g
Sugars11.3 g13%
Fibre15.6 g
Fat27.3 g39%
Saturates22.7 g113%
Salt †0.2 g3%
Calculated from 100% of ingredients. Some values are estimated or unavailable — marked below.
Estimated (partial coverage)
Low coverage
†Calculated
—No data
Amount · % of EU reference intake (RI) for an average adult (8,400 kJ / 2,000 kcal). Sources: Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 - Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0; U.S. Department of Agriculture, FoodData Central, SR Legacy. Food classification: FoodEx2 classification system by EFSA. For general reference only — not medical or dietary advice.