- Lentils → Use green or brown lentils for texture, French lentils for a firmer bite, or red lentils for a creamier soup. Canned lentils work too; cut the broth in half, dice the pumpkin smaller, and cook until the pumpkin is fork tender.
- Pumpkin or winter squash → Try butternut squash, kabocha, delicata, or even sweet potatoes.
- Olive oil → Substitute avocado oil, or skip the oil and sauté with a splash of water for a lighter version.
- Onion, celery, and carrot → Swap in leeks, shallots, or bell peppers for variety.
- Garlic → Use garlic powder if you do not have fresh garlic.
- Tomato paste → Replace with crushed tomatoes or a bit of marinara sauce.
- Dried rosemary and oregano → Substitute thyme, marjoram, or Italian seasoning.
- Mushrooms → Replace with eggplant or zucchini for a similar texture.
- Vegetable or chicken broth → We usually dissolve bouillon powder in water, which makes groceries lighter and lasts for weeks.
- Balsamic vinegar → Swap with reduced-sodium soy sauce for a similar savory depth.
Lentil Pumpkin Stew (Healthy Fall Dinner)
Servings: 4 people
- 2 tablespoons extra virgin olive oil
- 2 carrots chopped
- 1 onion chopped
- 1 rib celery chopped
- 3 cloves garlic grated
- 2 tablespoons tomato paste
- 1 teaspoon dried oregano
- ½ teaspoon dried rosemary
- 1 cup (200 g) dried lentils green or brown
- 12 ounces (340 g) pumpkin or winter squash like butternut squash - peeled and diced
- 6 ounces (170 g) mushrooms any kind - cut into bite-sized pieces
- 5 cups (1.25 ml) vegetable broth or chicken broth + more if needed
- ¾ teaspoon salt or more to taste + black pepper
- 1 tablespoon balsamic vinegar or soy sauce
- Prepare the vegetables: Peel, seed, and dice 12 ounces pumpkin, or use pre-chopped butternut squash to save time. Clean and slice 6 ounces mushrooms into bite-size pieces.
- Sauté the base: In a large pot or Dutch oven, heat 2 tablespoons extra virgin olive oil over medium heat. Add 2 carrots, 1 onion, and 1 rib celery (all chopped). Cook for about 4 minutes until soft and fragrant. Stir in 2 tablespoons tomato paste, 3 cloves garlic (grated), 1 teaspoon dried oregano, and ½ teaspoon dried rosemary, and cook for 1 more minute to deepen the flavor.
- Add lentils and simmer: Rinse 1 cup dried lentils under running water and check for small stones. Add them to the pot with the diced pumpkin, mushrooms, and 5 cups vegetable broth. Season with ¾ teaspoon salt and pepper. Bring to a gentle simmer and cook for 25 to 35 minutes, until the lentils and pumpkin are tender.
- Taste and serve: Adjust the seasoning and add more broth if you prefer a thinner texture. Stir in 1 tablespoon balsamic vinegar for brightness. Serve warm with crusty bread or brown rice.
Substitutions
Tips
- Sauté slowly for flavor: take your time with the onion, celery, and carrot to build a deep, rich base.
- Rinse the lentils well: wash under cold water and check for small stones to keep the stew clean and give the lentils the best texture.
- Simmer gently: keep the heat on medium-low so the lentils cook evenly and the pumpkin stays tender.
- Taste as you go: adjust salt and balsamic vinegar at the end to balance sweetness and flavor.
- Add greens for color: stir in spinach or kale at the end for extra nutrients.
- Finish with olive oil or lemon: a drizzle of olive oil or squeeze of lemon brightens up your easy one pot meal before serving.
