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Lentil and Roasted Pumpkin Stew with Dukkah

This roasted dish pairs brown lentils with pumpkin or butternut squash, cubed, dukkah spice blend and onion, diced. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.

Lunch Dinner
Medium
Balanced High satiety Heart friendly Vegetarian Vegan Gluten free
300 kcal 2000 kcal
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Estimated macros per portion

27 g Protein
110 g Carbohydrates
17 g Fat
22 g Fiber

Ingredients

650 kcal · 1 portion

Ingredient quantities automatically adjust to your calorie target.

  • 71g brown lentils (dry) 250 kcal
  • 249g pumpkin or butternut squash, cubed 112 kcal
  • 14g olive oil 124 kcal
  • 98g onion, diced 39 kcal
  • 7g garlic, minced 10 kcal
  • 160g crushed tomatoes 51 kcal
  • 16g tomato paste 13 kcal
  • 2g ground cumin 8 kcal
  • 18g lemon juice 5 kcal
  • 11g dukkah spice blend 33 kcal
  • 9g fresh cilantro, chopped 3 kcal

Cooking instructions

  1. brown lentils (dry)
    Rinse lentils. In a pot, combine lentils with water and a pinch of salt; bring to a simmer and cook 18-22 minutes until tender.
  2. brown lentils (dry)pumpkin or butternut squasholive oil
    While lentils cook, roast pumpkin cubes at 425 F with half the olive oil and a pinch of salt for 18-22 minutes until caramelized.
  3. olive oiloniongarlic
    Heat remaining olive oil in a small skillet over medium heat. Cook onion 4 minutes until soft, then add garlic for 30 seconds.
  4. crushed tomatoestomato pasteground cumin
    Stir in tomato paste, cumin, and crushed tomatoes; simmer 5 minutes.
  5. brown lentils (dry)pumpkin or butternut squash
    Add cooked lentils (with a little cooking liquid as needed) and roasted pumpkin to the pot. Simmer 3-5 minutes to meld flavors.
  6. lemon juicedukkah spice blendfresh cilantro
    Finish with lemon juice. Serve topped with dukkah and chopped cilantro.

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