• prep: 10 min
  • cook: 25 min
  • total: 35 min
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  • servings:
  • Summary

    Savory Indian-spiced red lentils are simmered with chunks of juicy pumpkin in this cozy pumpkin dal.

    Ingredients

    • 1 tbsp. olive oil
    • 1 medium onion, diced
    • 3 garlic cloves, minced
    • 1 tbsp. fresh grated ginger
    • 1 serrano chili pepper, seeded and minced (optional)
    • 2 tsp. ground cumin
    • 1 tsp. ground coriander
    • 1/2 tsp. turmeric
    • 1/2 tsp. cinnamon
    • 2-3 dried red chili peppers (to taste)
    • 2 cups vegetable broth
    • 1-14 oz. can diced tomatoes
    • 1 cup split red lentils
    • 2 cups diced sugar pumpkin (1 inch cubes, about 1/2 of an average sugar pumpkin)
    • 1/2 cup coconut milk (from a can)
    • salt and pepper to taste
    • fresh cilantro
    • cooked basmati rice

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 487 % Daily Value *
    • Total Fat: 11 g 16.58%
    • Saturated Fat: 6 g 30.21%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 397 mg 16.56%
    • Calcium: 55 mg 5.46%
    • Potassium: 782 mg 22.34%
    • Magnesium: 0 mg 0%
    • Iron: 6 mg 35.39%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 78 g %
    • Dietary Fiber: 15 g 61.99%
    • Sugar: 4 g
    • Protein: 19 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 10.24%
    • Vitamin C 5.81%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat2
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch5
    • Exchange - Vegetables1
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total2 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total3 oz-eq

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