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Lentils with Pumpkin

A vibrant dish of ripe fall vegetables for any table! This veggie stew makes a meal a pleasure, brightening up both the flavor and the look of the table with its warm color. With this lineup of ingredients and cooking method, it lands squarely in the low-calorie category.

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Lentils with pumpkin
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Composition / ingredients

Servings:
Translation table of volumetric measures
Nutrients and energy value of the composition of the recipe
By weight of the composition:
Proteins 23 % 3 g
Fats 15 % 2 g
Carbohydrates 62 % 8 g
61 kcal
GI: 75 / 0 / 25
  • This all-vegetable dish suits any occasion — it's fully vegetarian, wonderfully tasty, and won't derail your diet even if dinner runs late. Start by prepping the vegetables so nothing pulls you away from the stove later. Peel everything: cut the thick skin off the pumpkin and scoop out the seeds; peel the onion; and core and seed the bell pepper. To keep the finished dish silky, peel the tomatoes too — score a small X at the base, drop them into boiling water for a couple of minutes, then lift them out, let them cool slightly, and slip off the thin skins. Wash and dry all the vegetables. Cut the pumpkin and bell pepper into 1/2-inch (1 cm) cubes. Dice the onion a little smaller. Chop the peeled tomatoes into small pieces too. Heat the vegetable oil in a skillet. When it's good and hot, add the onion, stir well, and sauté briefly. Add the lentils and spices. Spices are where you can really make this dish your own — the classic version uses curry powder, paprika, a little red and black pepper, oregano, and salt. Stir well and toast for 1–2 minutes. Add the chopped pumpkin, tomatoes, and pepper to the skillet. Pour in the water, stir the dish well, and bring it to a boil. Once it boils, drop the heat to low, cover, and simmer for about 30 minutes. Lift the lid now and then to stir and check the vegetables — the pumpkin is the best gauge of doneness. When the pumpkin is fully tender, stir in the tomato paste. Simmer a few minutes more, this time uncovered, so the excess liquid can cook off. At this point, taste and adjust the seasoning if needed. Serve hot. Enjoy!

Caloric content of the products possible in the composition of the dish

  • Onion - 41  kcal/100g
  • Tomatoes - 23  kcal/100g
  • Pumpkin - 29  kcal/100g
  • Sweet pepper - 27  kcal/100g
  • Ground black pepper - 255  kcal/100g
  • Curry - 352  kcal/100g
  • Dried, uncooked lentils - 340  kcal/100g
  • Dried boiled lentils - 106  kcal/100g
  • Lentils - 340  kcal/100g
  • Vegetable oil - 873  kcal/100g
  • Tomato paste - 28  kcal/100g
  • Salt - 0  kcal/100g
  • Water - 0  kcal/100g
  • Ground hot pepper - 21  kcal/100g
  • Paprika - 289  kcal/100g
  • Oregano dry - 306  kcal/100g
  • Ground coriander - 25  kcal/100g

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