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.
Publish date:
Pumpkin and lentil stew
  • 8Servings


  • 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


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
Lamb Burger 2

Moroccan-Spiced Lamb Burgers

This high-protein burger recipe replaces ground beef with leaner, healthier lamb, and adds in tomato paste, currants, and spices. Plus, how to make a juicy lamb burger.


Sesame Glazed Beef & Veggie Bowl

Skip the takeout. Coat savory steak, crisp broccoli, and sweet sugar snap peas in a thick and creamy sesame glaze. You can make this dish ahead or store leftovers in an airtight container in the fridge for 3–4 days. For long-term storage, freeze individual portions. Defrost overnight in the refrigerator before reheating.