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!