Pumpkin, Chickpea, and Red Lentil Stew


Enjoy fall comfort food by the bowlful with this slow cooker soup recipe starring pumpkin, beans, and fresh ginger.

Pumpkin, Chickpea, and Red Lentil Stew
Photo: Blaine Moats
Prep Time:
25 mins
Cook Time:
8 hrs
Total Time:
8 hrs 25 mins


  • 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 tablespoon tomato paste

  • 1 tablespoon grated fresh ginger

  • 1 tablespoon lime juice

  • 1 teaspoon ground cumin

  • ¼ teaspoon salt

  • ¼ teaspoon ground turmeric

  • ¼ teaspoon ground black pepper

  • 4 cup chicken or vegetable broth

  • ¼ cup chopped peanuts

  • 2 tablespoon chopped fresh cilantro

  • Plain nonfat yogurt (optional)


  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 (per serving)

275 Calories
4g Fat
46g Carbs
14g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 275
% Daily Value *
Total Fat 4g 5%
Saturated Fat 1g 5%
Cholesterol 2mg 1%
Sodium 1027mg 45%
Total Carbohydrate 46g 17%
Total Sugars 8g
Protein 14g
Vitamin C 14.8mg 74%
Calcium 80.8mg 6%
Iron 3.4mg 19%
Potassium 795mg 17%
Folate, total 80.6mcg
Vitamin B-6 0.5mg

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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