Pumpkin & Red Lentil Curry
Today’s dish celebrates plant-based protein — lentils and peanut butter. Some people love lentils, while others find them hard to digest or even a little insubstantial. In this recipe, I’ve taken several steps to improve the digestibility of the lentils, while adding nutritional depth and satisfaction with peanut butter, coconut milk, ghee, and bone broth.
To support digestion, soaking lentils for several hours or overnight helps reduce anti-nutrients like phytic acid and oligosaccharides, which can cause gas. Rinsing them thoroughly after soaking washes these compounds away. Cooking the lentils well until soft breaks down complex sugars that may cause bloating. Finally, adding digestive spices such as cumin, coriander, and fennel soothes digestion and further reduces gas.
In my version, I also include ghee — clarified butter revered in Ayurvedic medicine for its ability to support digestion, reduce inflammation, and heal the intestinal lining. The fat in ghee helps temper the sometimes “airy” qualities of lentils by aiding nutrient absorption and soothing the gut.
Instead of vegetable stock, I use bone broth, which is rich in collagen, gelatin, and minerals like calcium, magnesium, and phosphorus. These nutrients help repair and strengthen the gut lining, support joint health, and promote overall immune function.
Finally, I can’t forget the wonderfully medicinal qualities of curry spices like ginger and turmeric. These powerful antioxidants help balance inflammation in the body and support overall health.
This dish is a perfect example of how traditional wisdom and thoughtful ingredient pairing can create deeply nourishing, balanced meals. I hope you enjoy it!
Ingredients
1 tbsp ghee or coconut oil
1 large onion, chopped
4 cloves garlic, chopped
2-inch piece fresh ginger, chopped (or 1 tsp powdered ginger)
2 tbsp curry powder
2 tsp turmeric powder
1 tsp dried chilli flakes (optional)
1 small pumpkin, diced (about 600 g)
1 cup red lentils, yellow lentils, or mung dahl — or a mix for varied texture
1 × 400 g can chopped tomatoes
2 cups vegetable stock or bone broth
1 × 400 g can full-fat coconut milk
2 tbsp cashew butter or peanut butter
Large handful leafy greens (e.g. chopped spinach, baby spinach, kale)
Salt and pepper, to taste
Juice of ½ lime or lemon
Yoghurt and rice or quinoa, to serve
Instructions
Heat the coconut oil in a large, deep pan or saucepan over medium heat. Add the onions and sauté for 2–3 minutes, until translucent. Stir in the garlic and ginger and cook for another minute.
Meanwhile, place the lentils in a fine-mesh sieve, rinse thoroughly, and drain.
Add the curry powder and lentils to the pan, stirring for 1–2 minutes until fragrant.
Pour in the tomatoes, broth, coconut milk, and nut butter. Stir well and bring to a gentle boil.
Reduce the heat, cover with a lid, and simmer for 15–20 minutes, until the lentils are mostly soft and starting to turn tender. Add the pumpkin and cook for a further 15–20 minutes, until the pumpkin is fully cooked. While the curry simmers, prepare any side dishes such as rice or quinoa.
Season to taste with salt, pepper, and a squeeze of lime juice.
Remove from the heat, stir through the leafy greens until just wilted, and serve with yoghurt and your chosen grains.
