Spiced Pumpkin Lentil Stew

Autumn kitchens often fold pumpkin into hearty bowls, and this stew pairs its mellow sweetness with earthy lentils. One-pot simmering with mushrooms, cumin, and smoked paprika builds a cozy, deeply savory dinner.

Serves 5 · 15 min prep · 40 min cook

Estimate for one serving

• 320 cal
• 16g protein
• 48g carbs
• 8g fat
• 3g fiber

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Ingredients

• 2 cups fresh pumpkin puree or roasted pumpkin mash
• 1 cup dry brown or green lentils
• 8 oz cremini mushrooms
• 1 large yellow onion
• 2 carrot
• 2 celery stalks
• 4 garlic cloves
• 1 tbsp grated fresh ginger
• 4 cups vegetable broth
• 1 can (14.5 oz) diced tomatoes
• 1 1/2 tsp ground cumin
• 1 tsp smoked paprika
• 1/2 tsp ground cinnamon
• 1 tsp ground coriander
• 1/2 tsp turmeric
• 1/4 tsp cayenne or chili flakes
• 1 bay leaf
• 1 tbsp apple cider vinegar
• 2 tbsp olive oil
• 1 1/4 tsp salt
• 1/2 tsp black pepper
• 1/4 cup fresh parsley or cilantro
• for dolloping plain yogurt or coconut yogurt

Instructions

1. 1Rinse the lentils under cold water until the water runs clearer; set aside to drain.
2. 2Heat olive oil in a heavy pot or Dutch oven over medium heat. Add diced onion, carrot, and celery; cook until softened and lightly golden, 7–8 minutes.
3. 3Add sliced mushrooms and cook until they shrink and brown in spots, about 5 minutes.
4. 4Stir in minced garlic, grated ginger, cumin, smoked paprika, cinnamon, coriander, turmeric, and cayenne. Toast the spices for 45–60 seconds until fragrant.
5. 5Add the rinsed lentils, pumpkin puree, diced tomatoes with their juices, bay leaf, and vegetable broth. Stir well to combine.
6. 6Bring to a boil, then immediately reduce to a steady low simmer. Partially cover and cook, stirring every 8–10 minutes, until lentils are tender but not mushy, 28–35 minutes.
7. 7If the stew thickens too much, splash in a little extra broth or water to reach a spoonable consistency.
8. 8Remove the bay leaf. Stir in apple cider vinegar, taste, and adjust salt and spice. The vinegar should brighten the pumpkin and spices without tasting sharp.
9. 9Ladle into warm bowls. Finish each serving with a spoonful of yogurt and a scatter of fresh herbs.
10. 10Serve with warm flatbread or a simple side salad for a complete vegetable-forward dinner that keeps well for lunches.