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Pumpkin, Chickpea, and Red Lentil Stew
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Pumpkin, Chickpea, and Red Lentil Stew
Makes: 6 servings
Serving size: cups
Prep: 25 mins Cook: 8 hrs to 10 hrs(low) or 4-5 hours (high)
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  • user reviews (10)
Pumpkin, Chickpea, and Red Lentil Stew
Ingredients
  • 1
    pound pie pumpkin or winter squash, peeled, seeded, and cut into 1-inch cubes
  • 1
    15 ounce can chickpeas (garbanzo beans), rinsed and drained
  • 3
    medium carrots, sliced 1/2 inch thick
  • 1
    cup chopped onion (1 large)
  • 1
    cup red lentils, rinsed and drained
  • 2
    tablespoons tomato paste
  • 1
    tablespoon grated fresh ginger
  • 1
    tablespoon lime juice
  • 1
    teaspoon ground cumin
  • 1/4
    teaspoon salt
  • 1/4
    teaspoon ground turmeric
  • 1/4
    teaspoon ground black pepper
  • 4
    cups chicken or vegetable broth
  • 1/4
    cup chopped peanuts
  • 2
    tablespoons chopped fresh cilantro
  • Plain nonfat yogurt (optional)
Directions

1. In a 3-1/2- to 4-quart slow cooker, combine pumpkin, chickpeas, carrots, onion, lentils, tomato paste, ginger, lime juice, cumin, salt, turmeric, and pepper. Pour broth over all in cooker.

2. Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours. Top each serving with peanuts, cilantro, and if desired, yogurt. Makes 6 (1-1/3 cup) servings.

Nutrition Facts (Pumpkin, Chickpea, and Red Lentil Stew)
  • Servings Per Recipe 6,
  • Calories 275,
  • Protein (gm) 14,
  • Carbohydrate (gm) 46,
  • Fat, total (gm) 4,
  • Cholesterol (mg) 2,
  • Saturated fat (gm) 1,
  • Monosaturated fat (gm) 2,
  • Polyunsaturated fat (gm) 1,
  • Dietary Fiber, total (gm) 10,
  • Sugar, total (gm) 8,
  • Vitamin A (IU) 89,
  • Vitamin C (mg) 15,
  • Thiamin (mg) 0,
  • Riboflavin (mg) 0,
  • Niacin (mg) 4,
  • Pyridoxine (Vit. B6) (mg) 0,
  • Folate (µg) 81,
  • Sodium (mg) 1027,
  • Potassium (mg) 795,
  • Calcium (DV %) 81,
  • Iron (DV %) 3,
  • Percent Daily Values are based on a 2,000 calorie diet
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Reviews (10)
4214958578
donna.meeks3 wrote:

Please tell me this recipe calls for "dry" red lentils. Mine is cooking now.

10/21/2011 03:51:11 PM Report Abuse
cakesbyangel1 wrote:

So yummy. Loved it. I have made it with both pumpkin and butternut squash. Yeah, it takes time to peel and cut it up, but it is worth the effort. Really. You need to try this one.

10/18/2011 09:01:08 AM Report Abuse
jeans373 wrote:

My husband and I LOVED this soup! I used butternut squash since the store didn't have fresh pumpkin, but then threw in a couple spoonfuls of canned pumpkin. I also added celery. The cilantro and peanuts add so much! Served with fresh bread out of the bread maker made this a total winner in our house!

10/15/2010 10:54:51 AM Report Abuse
mciurczak wrote:

This was a very tasty stew. I also used butternut squash instead of pumpkin. Added a bit of cayenne pepper and cajun seasoning. Don't skip the peanut/cilantro topping - added a lot!

1/12/2010 01:43:36 PM Report Abuse
marlene.mullowney1 wrote:

I used butternut squash instead as I didn't have any pumpkin and it was very yummy and tasty. Definitely a good hearty meal :-)

1/9/2010 04:25:38 PM Report Abuse
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