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
Scale
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
- 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.
- 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.
- Add Aromatics: Grate the ginger and garlic into the pan and cook for 2 minutes until fragrant, stirring regularly to prevent burning.
- Add Spices and Passata: Stir in the cumin, garam masala, and turmeric, warming for about 1 minute. Then add the passata and mix thoroughly.
- 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.
- 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.
- 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.
- 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.
- 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
