Moroccan Pumpkin and Lentils Recipe - Better Nutrition

Moroccan Pumpkin and Lentils

This hearty North African stew will ward off the first chill of fall with its colorful ingredients and warm, spicy flavors.
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Pumpkin and lentil stew
  • 8Servings

Ingredients

  • 2 Tbs. olive oil
  • 1 large onion, diced (11⁄2 cups)
  • 1 jalapeño pepper, seeded and sliced
  • 1 14.5-oz. can diced tomatoes, or 4 tomatoes, chopped
  • 1 cup green lentils, rinsed
  • 1 Tbs. paprika
  • 1⁄4 tsp. cayenne pepper
  • 1 tsp. ground cumin
  • 1 2-lb. pumpkin, peeled, seeded, and cubed 
  • 1⁄2 cup tomato purée 
  • 1⁄4 cup chopped cilantro, for garnish

Preparation

1. Heat olive oil in large saucepan over medium-high heat. Add onion and jalapeño, and sauté 10 minutes, or until onion is translucent and golden. Add tomatoes, lentils, and spices, and cook 2–3 minutes more. Stir in pumpkin, tomato purée, and 21⁄2 cups water. Season with salt and pepper.

2. Reduce heat to medium-low, and cook 40 minutes, or until pumpkin and lentils are tender, stirring occasionally and adding more water if needed. Season with salt and pepper. Garnish with cilantro, and serve hot.

Nutrition Information

  • Calories: 161
  • Carbohydrate Content: 25 g
  • Fat Content: 4 g
  • Fiber Content: 9 g
  • Protein Content: 9 g
  • Saturated Fat Content: 0.5 g
  • Sodium Content: 287 mg
  • Sugar Content: 7 g
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