Red lentil and pumpkin stew

Here’s a hearty and nutritious plant-based fall meal. Made with wholesome ingredients, this stew combines the earthy richness of red lentils with the vibrant sweetness of butternut squash or Kuri pumpkin. Infused with one leek, aromatic spices and a touch of miso and tomato paste, this stew is a symphony of flavours and textures.

Made in a deep skillet or pot, it is easy to put together, especially if you buy pre-cubed pumpkin or squash. And, when lentils cook with pumpkin or squash, you get a wide range of nutritious benefits.

Pumpkin and squash are particularly high in vitamins A and C, which are powerful antioxidants. They also contain essential minerals like potassium. As for the lentils, they are a fantastic source of plant protein, making them an excellent option for vegetarians and vegans. They are also rich in essential nutrients like iron, folate, potassium and manganese.

The recipe is below.

Red lentil and pumpkin stew

INGREDIENTS

3 tablespoons (tbsp) olive oil
1 onion, chopped
1 leek, finely chopped
2-3 garlic cloves, grated
1 cup dry red lentils, rinsed with a sieve under running tap water
500 grams butternut squash or Kuri pumpkin, cubed * see note
Spices: ¹/₂ teaspoon (tsp) ground cumin, 1 tsp sweet paprika, 1-2 tsp finely grated ginger root, 1 tsp curry powder, one pinch (¹/₈ tsp) of cayenne pepper.
3 to 4 cups vegetable broth/stock heated in microwave or stove top, homemade or store-bought
400 grams tomato pulp container (1¹/₂ cups)
1 tbsp tomato paste
1 tsp miso paste
2 tbsp coconut or cashew cream
Ground pepper, to taste (no need to add salt with miso)
Option: Fresh coriander leaves

* note: you can purchase pre-cubed butternut squash or Kuri pumpkin in grocery stores. If you decide to cube a whole Kuri pumpkin, remember that the outer peel is edible, so you can wash it and just leave the peel on. With butternut squash, you have to remove the outer peel.

PROCEDURE

In a deep skillet on stove top, heat up the olive oil on high. When oil is ready, reduce heat to medium and add the onion, leek and garlic. Cook mixing often for 3 minutes until soft.

2. Add the dry lentils, pumpkin or squash cubes and the spices. Mix with a wooden spoon and cook on medium heat, mixing often, for 2-3 minutes.

3. Add 3 cups of heated vegetable broth / stock and mix (can add more broth/ stock later).

4. Add the tomato pulp, tomato paste and miso paste. Stir gently to incorporate, being careful not to crush the pumpkin or squash. Increase heat. When it starts to bubble, decrease to medium-low. Cover and cook for 25 to 30 minutes or until the pumpkin or squash cubes are fork tender but still hold their shape (can take longer with bigger cubes). Mix often with wooden spoon while cooking.

Add the 2 tbsps of cream and some ground pepper. Gently mix with wooden spoon. As an option, you can mix in a small bunch of chopped coriander leaves or add later to garnish individual servings. Remove from heat.