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Pumpkin and Red Lentil Curry

Pumpkin and Red Lentil Curry

Because pumpkin has a neutral taste, it works well in Indian curries, where it takes on the flavors of the spices. For the best results, choose pie pumpkin, which is smaller, sweeter, and more tender than the larger pumpkins used for carving jack-o'-lanterns. You can substitute brown lentils and cook them 20 to 30 minutes longer, adding more broth, if necessary.

Cooking Light OCTOBER 2006

  • Yield: 6 servings (serving size: about 1 1/3 cups stew, 2 teaspoons cilantro, and 1 lime wedge)

Ingredients

  • 1 tablespoon extravirgin olive oil
  • 2 cups chopped onion (about 2 medium)
  • 5 cups (1/2-inch) cubed peeled fresh pumpkin (about 1 3/4 pounds)
  • 1 teaspoon ground ginger
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 3/4 teaspoon ground turmeric
  • 1/4 teaspoon ground red pepper
  • 3 garlic cloves, minced
  • 1 small jalapeño pepper, seeded and finely chopped
  • 4 cups organic vegetable broth (such as Swanson Certified Organic)
  • 1 (14.5-ounce) can diced tomatoes, undrained
  • 1 cup dried small red lentils
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 cup chopped fresh cilantro
  • 6 lime wedges

Preparation

Heat oil in a large saucepan over medium heat. Add onion; cook 5 minutes, stirring occasionally. Stir in pumpkin and next 7 ingredients (through jalapeño); cook for 30 seconds, stirring constantly. Add broth and tomatoes; bring to a boil. Cover, reduce heat, and simmer 10 minutes or until pumpkin is just tender. Stir in lentils; cook 10 minutes or until lentils are tender. Stir in salt and black pepper. Ladle stew into individual bowls; sprinkle with cilantro. Serve with lime wedges.

Nutritional Information

Amount per serving
  • Calories: 222
  • Calories from fat: 11%
  • Fat: 2.8g
  • Saturated fat: 0.4g
  • Monounsaturated fat: 1.8g
  • Polyunsaturated fat: 0.4g
  • Protein: 10.3g
  • Carbohydrate: 41.9g
  • Fiber: 8.7g
  • Cholesterol: 0.0mg
  • Iron: 4mg
  • Sodium: 657mg
  • Calcium: 123mg
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Pumpkin and Red Lentil Curry recipe

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