Pumpkin and Lentil Curry
Benefits:
- Pumpkin is rich in vitamins, minerals, and antioxidants.
- Lentils provide a good source of protein, fiber, and essential nutrients.
- This dish combines the sweetness of pumpkin with the earthiness of lentils, creating a balanced and flavorful curry.
- The spices used in the curry may offer potential health benefits, including aiding digestion and providing anti-inflammatory properties.
INGREDIENTS
- 2 cups pumpkin, peeled and diced
- 1 cup lentils (red lentils or any lentil of your choice), washed and drained
- 1 onion, finely chopped
- 2 tomatoes, chopped
- 2-3 green chilies, slit (adjust to taste)
- 1 teaspoon ginger paste
- 1 teaspoon garlic paste
- 1/2 teaspoon turmeric powder
- 1 teaspoon cumin powder
- 1 teaspoon coriander powder
- 1/2 teaspoon red chili powder (adjust to taste)
- Salt to taste
- 2 tablespoons oil
- 1 teaspoon cumin seeds
- Fresh cilantro leaves, chopped (for garnishing)
- Lemon wedges (for serving)
INSTRUCTIONS
Prepare Pumpkin: Peel the pumpkin and dice it into bite-sized pieces.
Cook Lentils: In a pot, cook the lentils according to the package instructions until they are soft and cooked through. Drain any excess water and set aside.
Sauté Aromatics: In a pan, heat oil over medium heat. Add cumin seeds and let them splutter.
Add chopped onions and green chilies. Sauté until the onions become translucent.
Add Ginger and Garlic: Add ginger paste and garlic paste. Sauté for a minute until the raw smell disappears.
Add Tomatoes and Spices: Add chopped tomatoes to the pan. Cook until the tomatoes soften and the mixture comes together.
Stir in turmeric powder, cumin powder, coriander powder, red chili powder, and salt. Mix well to coat the onions and tomatoes with the spices.
Cook Pumpkin: Add the diced pumpkin to the pan. Mix well with the onion and spice mixture. Cook for a few minutes until the pumpkin starts to soften.
Add Lentils: Add the cooked lentils to the pan. Mix well with the pumpkin and spices.
Simmer: Cover the pan and let the curry simmer on medium-low heat for about 15-20 minutes, or until the pumpkin is tender and cooked through.
Serve: Garnish the pumpkin and lentil curry with chopped cilantro leaves. Serve with rice, roti, or any bread of your choice. Provide lemon wedges for an extra burst of flavor.
TIPS
- You can use any type of lentils you prefer for this curry.
- Adjust the spiciness by modifying the amount of green chilies and red chili powder.
- If you like a creamier texture, you can blend a portion of the cooked lentils and pumpkin before adding them back to the curry.
- Serve this pumpkin and lentil curry as a hearty and nutritious main dish.
NUTRITION VALUE
- Calories: ~200-250 (per serving)
- Carbohydrates: ~25-30g
- Protein: ~10-12g
- Fat: ~6-8g
- Fiber: ~8-10g
