Lentils, Pumpkin And Sweet Potato Stew With Chapathi Or Rice

50 min cook time
10 min prep time
Dinner
Preperation Time:
10 mins
Cooking Time:
50 mins

Ingredients:

1/3 cup Dry whole masoor dal (soaked in warm water for 2 hours)

1 tablespoon olive oil

4 cloves garlic, finely chopped

1 cup Diced yellow pumpkin

1 Medium sweet potato, peeled and sliced

1 teaspoon Dried thyme

1 teaspoon Dried oregano
1 tablespoon Tomato paste OR 3 tablespoons tomato puree

1 teaspoon Ground cumin or ground fennel

1 teaspoon Ground black pepper

1/4 teaspoon turmeric powder

Salt, to taste

1/4 teaspoon Paprika or red chili powder

nutrition facts

Serving Size1 ServingPer Serving%Daily Value*
Calories587Calories from Fat149
Total Fat16.6g26%Saturated Fat2.6g13%
Cholesterol0mg0%Sodium662mg28%
Potassium1991mg57%Carbohydrates93.4g31%
Dietary Fiber33.5g134%Sugars19.1g
Protein23.9gVitamin A786%
Vitamin C100%Calcium20%
Iron96%

nutrition facts

Serving Size1 Serving
Calories587
Total Fat16.6g26%
Cholesterol0mg0%
Potassium1991mg57%
Dietary Fiber33.5g134%
Protein23.9g
Vitamin C100%
Iron96%
Per Serving%Daily Value*
Calories from Fat149
Saturated Fat2.6g13%
Sodium662mg28%
Carbohydrates93.4g31%
Sugars19.1g
Vitamin A786%
Calcium20%

Procedure:

In a pan, heat the olive oil and add the garlic and sauté for few seconds. Add the diced pumpkin and sweet potato slices. Sauté on high flame for 30 seconds. Reduce the flame.

Drain the soaked whole masoor and add to the pan. Stir for a minute or so. Add all the spices herbs, stir well for few seconds, add 3 cups of boiling water to this and bring to a simmer. Cover and let this simmer for 20 minutes or until the lentils are soft but holding their shape.

After 20 minutes, add the tomato paste (dissolved in 2 tablespoons of hot water) or tomato puree, to the stew. Bring to a simmer and then remove into a bowl to serve.

Serve hot with chapathis or rice.

Pumpkin is a lovely addition to your regular meals.

Here are six reasons to be totally obsessed with this superfood:

Feel Fuller –  Pumpkin seeds pack about 1.7 grams of dietary fiber per ounce, while mashed pumpkin has only 50 calories per cup and 3 grams of fiber.

Boost Vision

Lower Blood Pressure

Sleep Better

Protect Your Package

Have a Healthier Heart

Sweet Potatoes are another great vegetable that can be added to your daily menu. Some of the health benefits include:

High in vitamin A, vitamin B5, B6, thiamin, niacin, riboflavin, and, due to their orange color, are high in carotenoids.

Plus, they’re fat-free, relatively low in sodium and have fewer calories than white potatoes.

Sweet potatoes are one of the best sources of vitamin A. Vitamin A is an antioxidant powerhouse, and is linked to anti-aging benefits, cancer prevention and the maintenance of good eyesight

This hearty and nutritious stew prepared with pumpkin, sweet potatoes and lentils is a dinner packed with a punch. It leaves you feeling full and energetic.

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