If you’re craving a cozy, comforting meal that’s packed with flavor and nutrition, you’re going to adore this Creamy Pumpkin Lentil Dhal with Coconut and Spinach Recipe. It’s one of those dishes I keep coming back to because it’s hearty yet light, with the perfect balance of spices and creaminess. Whether you’re new to dhal or a seasoned fan, I promise this version will become a staple in your rotation.

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Why You’ll Love This Recipe

  • Rich, Creamy Texture: The coconut milk blends perfectly with pumpkin and lentils, creating a velvety base that’s simply irresistible.
  • Naturally Gluten- and Dairy-Free: This recipe fits beautifully into many diets without compromising on taste.
  • Easy to Make, Big Flavor: With a handful of spices and pantry staples, you’ll get a dish that’s full of comforting layers.
  • Flexible and Nourishing: The addition of spinach adds freshness and nutrients, perfect for a wholesome weeknight meal.
A white bowl with a dark rim holds two main layers: on the left side, there is a layer of fluffy white rice with visible individual grains, and on the right side, a thick, textured yellow-orange lentil stew mixed with wilted dark green spinach leaves and small bits of cooked onion. The stew is garnished with a light sprinkle of red chili flakes, adding specks of red color on top. The bowl sits on a white marbled surface. Photo taken with an iphone --ar 4:5 --v 7 this …

Ingredients You’ll Need

I love how all these ingredients come together to create this soul-warming dhal. Most of them are pantry-friendly too, so you can whip this up even on a busy day. Here’s a quick snapshot of what you’ll want to gather before getting started.

  • White onions: Their sweetness forms the gentle base of the dish; slice them finely for best results.
  • Ginger: Fresh ginger adds a lovely warmth and zing — don’t skip it!
  • Garlic: Just a couple of cloves, but they punch up the savory flavor.
  • Cumin: Earthy and aromatic, it’s key to that classic dhal taste.
  • Garam masala: This blend takes your dish to the next level with a warm, festive spice mix.
  • Turmeric: For color and subtle bitterness, plus its amazing health benefits.
  • Pumpkin or butternut squash: Roasting it with the skin on makes the flesh so tender and sweet.
  • Passata: Brings a rich tomato base without any chopping.
  • Red lentils: Red lentils cook down beautifully and help make the dhal creamy.
  • Coconut milk: This is the star that lends creaminess and depth.
  • Vegetable or chicken stock: Use what you prefer to enhance flavor without heaviness.
  • Mango chutney: Just a couple teaspoons add the perfect hint of sweet tang.
  • Baby spinach or kale: Adds fresh greens and a bit of bite.
  • Olive oil: For roasting and sweat-cooking your aromatics.
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Note: You’ll find the complete list of ingredients, along with their exact measurements, in the printable recipe card at the bottom of this post.

Variations

One of the things I love about this Creamy Pumpkin Lentil Dhal with Coconut and Spinach Recipe is how adaptable it is. Over the years, I’ve played around with it to suit different moods and dietary needs — and you should totally do the same! Here are a few of my favorite tweaks.

  • Use kale instead of spinach: I prefer kale’s heartiness when I want a bit more texture and an extra boost of fiber.
  • Add chili flakes or fresh chili: If you like heat, just a pinch turns up the spice without overpowering the coconut creaminess.
  • Swap pumpkin for sweet potato: I sometimes use sweet potato when pumpkin’s out of season and it works beautifully.
  • Add a squeeze of lemon or lime: A touch of citrus at the end brightens up the flavors wonderfully.
  • Make it vegan: This recipe is naturally vegan if you use vegetable stock and double-check your chutney ingredients.

How to Make Creamy Pumpkin Lentil Dhal with Coconut and Spinach Recipe

Step 1: Roast the Pumpkin to Perfection

Start by preheating your oven to 180°C (fan). I like to roast the pumpkin slices on a lined baking tray with a drizzle of olive oil — this brings out their natural sweetness and makes peeling a breeze afterward. Roast for about 40 minutes, turning halfway until the edges are caramelized and the flesh is soft. Trust me, this step makes all the difference for flavor and texture.

Step 2: Sauté Aromatics Slowly

While the pumpkin roasts, finely dice your onions and gently cook them in a splash of oil over low heat for about 10 minutes. You want them translucent and soft without browning — this slow sweat unlocks their sweetness and creates the perfect base. Once they’re ready, grate in the garlic and ginger and cook for another 2 minutes until fragrant. This is where the house starts smelling like magic.

Step 3: Spice It Up and Add Tomato Base

Next, stir in your cumin, garam masala, and turmeric, letting the spices toast gently for a minute. This step really boosts their aroma and flavor. Pour in the passata and mix well — this seasoned tomato base balances out the earthiness of your spices and sets you up for the creamy lentil layer to come.

Step 4: Simmer Lentils with Coconut Milk and Stock

Add the red lentils, coconut milk, and your choice of stock to the pan. Give everything a good stir and let it simmer gently on low heat for about 20 minutes. Keep an eye on it — you want the lentils soft and almost melting, and if the liquid starts to evaporate too fast before they’re done, add a splash of water (up to 100ml) to keep it from drying out. This slow simmer is where the dhal thickens and all those flavors meld into something truly comforting.

Step 5: Fold in Roasted Pumpkin and Finish with Greens

Once the pumpkin is tender and roasted, gently peel the skin off with a spoon or knife and break the flesh into chunks. Stir these lovely sweet pieces into the dhal. Mix in the mango chutney for a subtle touch of sweetness that balances the spices perfectly, then add your baby spinach or kale and cook until just wilted — only a couple minutes. Don’t overcook the greens; you want them bright and fresh.

Give it one final stir and it’s ready to plate up! Serve with fluffy rice, warm poppadoms, or your favorite flatbread. You’ll love how comforting and satisfying this dish feels.

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Pro Tips for Making Creamy Pumpkin Lentil Dhal with Coconut and Spinach Recipe

  • Roast Pumpkin with Skin On: It keeps the pumpkin moist and makes peeling much easier after roasting—trust me, less mess and more flavor.
  • Low and Slow on Onions: Patience here yields sweetness that balances the spices beautifully. Rushing this step can lead to a bitter base.
  • Don’t Forget to Stir Frequently: Red lentils can stick to the pan bottom if left unattended, so keep stirring gently to prevent scorching.
  • Add Water If Needed: Sometimes the liquid evaporates too fast; a splash of water will keep lentils cooking evenly without drying out your dhal.

How to Serve Creamy Pumpkin Lentil Dhal with Coconut and Spinach Recipe

A bowl with two main layers: the bottom half is white fluffy rice with visible grains, and the top half is a thick orange-yellow lentil curry with green spinach leaves mixed in, sprinkled lightly with red chili flakes. The bowl is white with dark speckles and a dark rim. Next to it, on a wooden board, there are two pieces of roasted orange squash with dark char marks. A dark knife and fork are placed beside the board, all on a white marbled surface. photo taken with an iphone --ar 4:5 --v 7

Garnishes

I’m a huge fan of topping this dhal with a sprinkle of fresh chopped coriander or a squeeze of fresh lime juice to brighten it up. Sometimes I also add a dollop of natural yogurt (dairy or plant-based) just for an extra creamy bite and a bit of cooling contrast to the spices. Crispy fried onions or toasted pumpkin seeds make for a nice crunch if you’re feeling fancy.

Side Dishes

My go-to sides with this dhal are basmati rice or fragrant brown rice to soak up all those luscious flavors. I also love serving it with crispy poppadoms or warm naan bread for a delightful texture combination. If you want to add more greens, a simple cucumber raita or a fresh salad with lemon dressing pairs really well.

Creative Ways to Present

For special occasions, I like to serve this dhal in individual bowls layered with a swirl of coconut yogurt and a sprinkle of toasted spices or seeds on top. You can also try plating it with colorful roasted vegetable sides or a bright carrot and coriander salad for that wow-factor. Using beautiful, rustic pottery bowls really amps up the cozy vibe.

Make Ahead and Storage

Storing Leftovers

One of the best things about this creamy pumpkin lentil dhal is that it keeps beautifully in the fridge for about 3-4 days. I store it in an airtight container, and each day the flavors actually deepen — it tastes even better reheated! Just make sure to cool it completely before refrigerating.

Freezing

If you want to make a big batch ahead, it freezes really well too. I portion it into freezer-safe containers or bags and it lasts up to 3 months. When you thaw it, sometimes the coconut milk separates slightly, but a good stir while reheating brings everything right back to creamy perfection.

Reheating

When reheating, I prefer a gentle simmer on the stove with a splash of water if it looks too thick. Avoid boiling it fast in the microwave, as the lentils can dry out. Slowly warming it maintains that lovely creamy texture and vibrant flavor you want.

FAQs

  1. Can I use other types of lentils for this dhal?

    While red lentils work best because they cook quickly and break down for a creamy texture, you can experiment with yellow lentils or split peas. Just keep in mind that cooking times will vary, so allow extra simmering time and adjust liquid as needed.

  2. Is this recipe suitable for meal prep?

    Absolutely! This dhal stores and freezes wonderfully, making it an ideal make-ahead meal. It tastes even better the next day once the flavors have melded, and it reheats with ease.

  3. Can I make this recipe spicier?

    Definitely! You can add fresh chopped chili, chili powder, or chili flakes in the spice step. I suggest starting with small amounts so it doesn’t overpower the creamy coconut and pumpkin flavors.

  4. Do I have to peel the pumpkin before roasting?

    Nope! Roasting the pumpkin with the skin on makes it much easier to peel once cooked and helps the flesh stay moist. Just scoop or peel the skin off gently after roasting.

Final Thoughts

This Creamy Pumpkin Lentil Dhal with Coconut and Spinach Recipe is my go-to when I want something that’s nourishing, easy, and bursting with comforting flavors. It’s a recipe I love sharing because it’s not just delicious but genuinely satisfying on a chilly night or any time you need a bit of cozy care in a bowl. I hope you enjoy making—and eating—it as much as my family and I do!

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Creamy Pumpkin Lentil Dhal with Coconut and Spinach Recipe

4.9 from 65 reviews
  • Author: Julia
  • Prep Time: 5 min
  • Cook Time: 50 min
  • Total Time: 55 min
  • Yield: 4 servings
  • Category: Main Course
  • Method: Roasting and Stovetop
  • Cuisine: Indian-inspired
  • Diet: Gluten Free
Print Recipe

Description

A hearty and flavorful Pumpkin Dhal that’s both gluten-free and dairy-free. This warming dish features roasted pumpkin combined with red lentils, aromatic spices, and creamy coconut milk, finished with a touch of mango chutney and fresh greens. Perfect for a cozy, nutritious dinner served with rice and poppadoms.

Ingredients

Main Ingredients

  • 2 white onions
  • 2cm cube ginger
  • 2 cloves garlic
  • 1 tsp cumin
  • 1 tsp garam masala
  • 1 tsp turmeric
  • 600g pumpkin or butternut squash
  • 200g passata
  • 300g red lentils
  • 400ml coconut milk
  • 600ml vegetable or chicken stock
  • 2 tsp mango chutney
  • 2 large handfuls baby spinach or kale
  • 100ml water (may not be needed)
  • Olive oil (for roasting and sautéing)

Instructions

  1. Roast the Pumpkin: Preheat the oven to 180°C (fan). Line a large baking tray with greaseproof paper. Cut the pumpkin or butternut squash in half, scoop out the seeds, then slice it with the skin on. Place the slices on the tray, drizzle with olive oil, and roast for 40 minutes, turning halfway through until tender.
  2. Sauté Onions: Finely dice the onions. In a large high-sided frying pan or saucepan, heat a glug of oil over low heat. Add the onions and cook gently for 10 minutes until soft and translucent.
  3. Add Aromatics: Grate the ginger and garlic into the pan and cook for 2 minutes until fragrant, stirring regularly to prevent burning.
  4. Add Spices and Passata: Stir in the cumin, garam masala, and turmeric, warming for about 1 minute. Then add the passata and mix thoroughly.
  5. Add Lentils and Liquids: Add the red lentils to the pan and stir well. Pour in the coconut milk and stock, then bring to a simmer. Cook gently over low heat for about 20 minutes, stirring occasionally.
  6. Adjust Consistency: If the mixture dries out before the lentils are tender, gradually add up to 100ml water and continue simmering until the lentils are cooked through.
  7. Prepare Roasted Pumpkin for Dhal: When the pumpkin is cool enough to handle, use a teaspoon or knife to peel off the skin gently. Break the flesh into bite-sized pieces and add them to the simmering dhal.
  8. Season and Add Greens: Stir in the mango chutney to add a subtle sweetness. Finally, add the baby spinach or kale and cook for a few more minutes until the greens have wilted.
  9. Serve: Serve the pumpkin dhal hot with rice and poppadoms for a comforting, nutrient-rich meal.

Notes

  • Keep an eye on the cooking dhal and add water as needed to prevent burning.
  • Use vegetable stock if you prefer a vegan version; chicken stock can be used otherwise.
  • The mango chutney adds a balance of sweetness—adjust quantity to taste.
  • Feel free to substitute kale with other leafy greens like Swiss chard or mustard greens.
  • Leftovers keep well refrigerated for up to 3 days and can be reheated gently.

Nutrition

  • Serving Size: 1 bowl (approximately 350g)
  • Calories: 330 kcal
  • Sugar: 7 g
  • Sodium: 320 mg
  • Fat: 10 g
  • Saturated Fat: 8 g
  • Unsaturated Fat: 2 g
  • Trans Fat: 0 g
  • Carbohydrates: 45 g
  • Fiber: 12 g
  • Protein: 14 g
  • Cholesterol: 0 mg
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Hi, I’m Julia! A foodie who believes in keeping cooking simple, fun, and full of flavor. From quick weeknight meals to tasty treats, I’m here to share recipes that make life a little easier—and a lot more delicious. Let’s get cooking!

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