Quick & Easy Pumpkin Dahl

This one-pot, pumpkin dahl is a quick, comforting, and delicious vegan dinner. Ready in 30 minutes, it's perfect for the whole family!

I’m SO excited to share an incredibly flavorful, nourishing new one-pot dinner recipe with you! I love dahl, especially this pumpkin dahl, because it’s so easy to make, budget-friendly, and comforting! Red lentils make an excellent base for dahl curries since they cook quickly, break down into a soft, creamy texture, and are packed with plant fiber and protein, making it the ultimate vegan meal.

The pumpkin adds a natural sweetness and satisfying texture that makes every bite irresistible. Since I always have a jar of peanut butter in my pantry, I use it instead of the traditional coconut milk for creaminess, but both are equally delicious. I like to keep it simple, but feel free to add any extra veggies you have on hand. Serve over a bed of rice, and you’re set!

What is Dal?

Dal (or dahl, daal, or dhal) refers to both dried, split pulses (like lentils, peas, or beans) and the traditional Indian dish made from them. These pulses are simmered with warming spices and often combined with coconut milk, tomatoes, and broth to create a lovely, super-nutritious meal with a stew-like consistency. My pumpkin dal recipe is hearty, packed with 15g of protein and over 10g of fiber, and absolutely delicious.

Ingredients you’ll need

To make this pumpkin dahl, you only need a few pantry staples and some fresh produce:

• Red Lentils: These add protein, fiber, and a creamy texture. Be sure to drain and rinse them to remove any debris.
• Pumpkin: Also known as winter squash, it’s the star of the dish, adding sweetness, texture, and key flavour.
• Aromatics: Onion, garlic, and fresh ginger bring depth to the dahl. If only ground ginger and garlic is available, use about a teaspoon of each.
• Tomatoes: Provide rich flavour and help thicken the curry sauce.
• Peanut Butter: I love adding a few tablespoons of natural runny peanut butter instead of coconut milk for creaminess and flavor, but either option works well.
• Spices: We use a blend of garam masala and turmeric gives a delicious curry flavour.
• Stock: Vegetable stock adds extra flavor and helps the lentils cook as the dahl simmers.
• Tamarind Paste: This tangy concentrate provides a tart and slightly sweet flavour. Look for it in the international aisle, or substitute with ½ teaspoon each of lime juice and light brown sugar if unavailable.

Complete list of ingredients and amounts is located on the recipe card below.

How to make Pumpkin Dahl

Cook the Aromatics: In a large skillet, heat the oil over medium-high heat. Add the onion, garlic, and ginger, and sauté for 2-3 minutes until softened and fragrant.

Spices: Add the garam masala and turmeric. Cook for 1 minute or until fragrant.

Simmer: Add the pumpkin, rinsed lentils, tomatoes, peanut butter, tamarind, broth, and salt, and stir well. Once the dahl starts to bubble, reduce the heat and simmer for about 25 minutes or until the lentils have softened. If the consistency of the dahl becomes too thick, add a little hot water as needed.

Finish: Remove from heat, top with coriander (cilantro), and enjoy!

Substitutions and Tips

• Time Savers: Use pre-diced garlic, a tube of ginger, store-bought curry powder, and a bag of pre chopped pumpkin
• Lentils: Instead of red lentils, substitute with other dried pulses like yellow lentils or split peas.
• Vegetables: I kept the curry simple with just pumpkin but you can easily add any veggies you like! Frozen peas, kale, zucchini, white potatoes, sweet potato, broccoli florets, cauliflower, or any other vegetables already in your fridge or freezer.
• Boost of Flavour: Add a pinch of cayenne when you add the curry powder, or add a little diced jalapeno or serrano peppers with the onions.
• Nut-Free: Substitute the peanut butter with tahini or a can of coconut milk.

Serving suggestions

Scoop the delicious pumpkin dahl into bowls with some basmati rice, quinoa, or roti, along with lots of fresh coriander (cilantro) or naan for a simple and filling meal. Serve it alongside other side dishes like Charred Broccoli with Peanut Sauce, Roasted Cauliflower & Carrots or my Roasted Cauliflower Kale Salad With Tahini Yoghurt to make it a more satisfying meal.

How to Store

• Refrigerate: The leftovers will last for about 5 days when kept in airtight containers in the fridge.
• Freezing: Let the batch cool, then transfer it to freezer-safe containers and freeze. Let the frozen leftovers thaw in the fridge before reheating on the stove or in the microwave. Note that the pumpkin may become mushy once defrosted*.

Recipe FAQ

More curry recipes

Broccoli Lentil Dahl Curry

Everyday Butter Bean Curry

Slow Cooker Chicken Satay

Chickpea Spinach Curry

If you try this pumpkin dahl recipe or have a question, please let me know! Leave a comment and rate it below. I love to hear what you think, or any changes you make.

Print