When the days grow shorter, I love walks outdoors: crisp autumn air, leaves underfoot and the first pumpkins at markets. That is when I know it is time for comfort food again.
On rainy or windy days, there is little nicer than coming home and cooking this creamy pumpkin and lentil curry. Garlic, ginger and warming spices fill the kitchen. Tender pumpkin and red lentils combine with almond butter and coconut milk to create a creamy sauce.
I love this curry for its flavour and its nutrients:
- Protein from red lentils helps keep you satisfied.
- Fibre and complex carbohydrates can support steadier blood sugar.
- Spices such as turmeric, ginger and garlic bring plenty of flavour.
- Plant-based nutrients include iron, magnesium, zinc and B vitamins.
- Fibre supports digestion and your gut microbiota.
- Vegan, with fats from coconut milk and almond butter.
This is comfort food for body and soul: satisfying, warming and full of flavour.
Ingredients and Method
- Preparation
- 15 min
- Cooking / baking
- 45 min
- Total time
- 180 min
- Servings
- 3 servings
Ingredients
- 1 tbsp olive oil (cold-pressed)
- 4 garlic cloves (finely chopped or crushed)
- 1 thumb-sized piece ginger (finely grated)
- 1 tsp ground turmeric
- 1 to 2 Serrano chillies (finely chopped, to taste)
- 1 tsp ground cumin
- 1 tsp ground coriander
- ½ tsp Indian chilli powder (or 1 tsp mild chilli powder)
- 2 tsp curry powder
- 1 tsp garam masala (Indian spice blend)
- 180 g red lentils, with or without skins
- 500 ml vegetable stock (preferably low in sodium)
- 400 g pumpkin flesh (e.g. butternut squash; approx. ½ squash, 400 to 600 g flesh)
- 250 ml full-fat coconut milk (1 can)
- 3 tbsp / 45 g unsweetened almond butter
- Freshly ground black pepper
- Salt to taste
Method
- 1Soak the red lentils in water for 2 hours or overnight. Rinse thoroughly before cooking.
- 2Peel the pumpkin and cut it into cubes.
- 3Heat olive oil in a large pot over medium heat. Add garlic, ginger, fresh turmeric (if using) and chopped chillies. Sauté for about 2 minutes, stirring regularly.
- 4Add cumin, coriander, chilli powder, curry powder and garam masala. Toast on low heat for 30 to 60 seconds, stirring until fragrant. Add ground turmeric now if using it instead of fresh.
- 5Add vegetable stock and scrape the pot with a wooden spoon to incorporate the spices. Add the soaked and rinsed lentils and pumpkin cubes. Stir well.
- 6Bring to a boil.
- 7Reduce the heat, cover and simmer gently for 30 to 35 minutes until the lentils are soft and almost falling apart. Add extra liquid if needed.
- 8Stir in coconut milk, almond butter, salt and pepper. Simmer uncovered for another 5–8 minutes until creamy and thick.
- 9Season to taste with freshly ground pepper and salt.
Nutrition per Serving
| Nutrient | Amount |
|---|---|
| Energy | 458 kcal |
| Carbohydrates | 58 g |
| Protein | 20 g |
| Fat | 19 g |
| Saturated fat | 15 g |
| Sodium | 24 mg |
| Fibre | 22 g |
| Sugar | 5 g |
| Unsaturated fat | 3 g |
Nutrition values are estimates from the original recipe. Check every ingredient if you have allergies or intolerances; oat flour is gluten-free only when certified as such.
This article is for general information and does not replace medical advice, diagnosis or treatment.
About the Author
Nadine SommerNadine Sommer supports women with insulin resistance and hormonal weight-loss barriers — with a holistic approach, without diet rules.
- Certified Health & Hormone Coach
- Studying Nutritional Science
- Supported Over 100 Women
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