Lentil and pumpkin stew
A traditional, comforting stew of lentils cooked with pumpkin, carrot, onion and garlic, suggested by dietitian Jessica Hierro. The vegetables are cooked in large pieces and blended back into the stock, creating a creamy texture and an autumn dish rich in fibre and minerals, ideal for people who find it difficult to eat vegetables in pieces.
At a glance
- Prep15 min
- Cooking75 min
- Total90 min
- DifficultyEasy
Allergens
- None of the fourteen declarable allergens
Who this recipe is for
A traditional legume stew with blended vegetables: it can fit into a weight-loss plan and is ideal for making vegetables easier to eat for children or adults who find vegetable pieces difficult.
Ingredients
Step by step
- Peel the pumpkin, carrot, onion and garlic clove and cut them into large pieces.
- Put the lentils, pumpkin, carrot, onion, whole garlic clove, a pinch of salt and ground black pepper in a pan.
- Cover all the ingredients with cold water, to about two finger-widths above them.
- Bring the pan to the boil over a high heat, then lower the heat and simmer with the lid on for about 1 hour and 15 minutes, until the lentils and vegetables are tender.
- Use a slotted spoon to remove the cooked vegetables (pumpkin, carrot, onion and garlic) and put them in a blender jug.
- Add a ladleful of the lentil cooking liquid and blend the vegetables until smooth.
- Pour the vegetable purée back into the pan with the lentils and stir well to thicken the broth naturally.
- Simmer everything together for a further 2 minutes to combine the flavours, then serve hot.
Adaptations
How to change it depending on the day. Each change keeps the dish, it does not replace it.
If you are short on time (quick version)
Use drained canned cooked lentils; cook the chopped vegetables in water for 15 minutes, blend them, then add the lentils and cook everything together for another 5 minutes.
To make pulses easier to digest
Add a bay leaf or a pinch of cumin during cooking, and blend the vegetables very finely to help with bowel movements.
For those who prefer visible pieces
Set aside half the cooked pumpkin cubes without blending them, and leave them whole with the lentils for a mix of textures.
What it provides
Lentils are a notable source of plant protein, resistant starch and fibre, as well as minerals such as plant-based iron and potassium. Blending the vegetables and returning them to the stew thickens the broth without flour, cream or fatty cured meats, making a very satisfying, comforting dish with very little fat.
The dietitian's tip
Blending the vegetables in their own cooking liquid is a very practical approach in consultations for families with children or people who dislike the texture of cooked vegetables. This stew also gains flavour and texture when made ahead or the day before, so it is ideal for cooking in quantity and keeping portions ready in the fridge or freezer.
Find more ideas in our weight-loss plan and our children’s nutrition guide. Other spoon dishes with pulses include lentil soup and chickpeas with spinach and cod.
What a recipe is not
This recipe fits into a plan; it does not replace one. It cures nothing and it is not calculated for one particular person: the quantities are indicative and will need adjusting to your case.
If you have a medical condition, take medication or follow a prescribed diet, check with your doctor or your dietitian before changing anything.
Where this recipe comes from
The main guide
Weight-loss diet: how to lose fat and keep it off
You have tried diets that worked for a month, only for the weight to come back, and now you do not know…
Other recipes that fit the same way
Oven-baked sweet potato chips
Thin sweet potato slices cut with a mandoline and baked with extra-virgin olive oil and spices until crisp.…
Salmon poke bowl
A balanced poke bowl combining diced salmon with cooked lentils for carbohydrates and fibre, alongside a fresh base…
Gilt-head bream en papillote with vegetables
Gilt-head bream baked in foil on a bed of carrot, spring onion, courgette, tomato and artichoke sautéed with…
Would you like a plan made for you?
A recipe fits or does not fit depending on what is going on with you. In clinic we build the whole plan around what you eat, what you tolerate and what you fancy.