Pumpkin Lentil & Black Bean Curry with Chickpeas and Rice
This comforting curry combines creamy pumpkin, earthy lentils, hearty black beans, and nutty chickpeas in a fragrant coconut-tomato base infused with garlic, ginger, and warming spices. Served over fluffy rice, it’s a wholesome, filling meal perfect for fall or any cozy evening.
Time
Prep time: 15 minutes
Cook time: 35 minutes
Total time: 50 minutes
Ingredients
For the curry:
1 tbsp olive oil
1 small onion, finely chopped
3 cloves garlic, minced
1 tbsp fresh ginger, grated
1 ½ cups pumpkin (fresh diced or canned purée)
1 cup cooked lentils (brown or green)
1 cup cooked black beans (rinsed & drained)
1 cup cooked chickpeas (rinsed & drained)
1 can (400ml) coconut milk (light or full-fat)
1 cup crushed tomatoes (or tomato purée)
1 cup vegetable broth (adjust for desired thickness)
Spices:
1 tsp cumin powder
1 tsp turmeric
1 tsp coriander powder
1 tsp smoked paprika (optional for depth)
½ tsp cinnamon
½ tsp chili flakes (optional, or skip for mild flavor)
Salt and black pepper to taste
For serving:
2 cups cooked basmati or jasmine rice
Fresh cilantro or parsley, chopped
Lemon or lime wedges for garnish
Instructions
1. Sauté aromatics:
Heat olive oil in a large pot over medium heat. Add onion and cook until translucent (about 3–4 minutes). Stir in garlic and ginger, cooking for another 1–2 minutes until fragrant.
2. Add spices:
Add cumin, turmeric, coriander, paprika, and cinnamon. Stir for 30 seconds to bloom the spices.
3. Add pumpkin and base:
Stir in diced pumpkin (or purée), crushed tomatoes, and coconut milk. Mix well. Add vegetable broth and bring to a gentle simmer.
4. Add lentils and beans:
Add lentils, black beans, and chickpeas. Stir to combine. Simmer for 20–25 minutes, stirring occasionally, until pumpkin is soft and flavors meld.
5. Adjust consistency:
If the curry is too thick, add a splash of broth. Taste and season with salt and pepper.
6. Serve:
Spoon warm rice into bowls, ladle curry over top, and garnish with fresh cilantro and a squeeze of lime.
Notes & Tips
Pumpkin substitute: Sweet potato or butternut squash also works beautifully.
Extra protein: Add cubes of grilled tofu or shredded chicken (if non-vegetarian).
Texture tip: For creamier curry, lightly mash some lentils or pumpkin while simmering.
Storage: Keeps in the fridge for up to 4 days or freeze for up to 2 months.
frequently asked questions FAQs
Q: Can I use red lentils instead of green or brown?
Yes! Red lentils cook faster and will make the curry creamier—reduce the simmer time by about 10 minutes.
Q: What if I don’t have coconut milk?
Use ¾ cup Greek yogurt or a mix of milk and a little cream (add at the end of cooking to prevent curdling).
Q: Can I make it in one pot with rice?
Yes—add ¾ cup uncooked rice and 1½ cups extra broth, then simmer covered for 20–25 minutes until rice is tender.
Nutritional Information
Calories: 480
Protein: 19g
Carbs: 66g
Fat: 14g
Fiber: 16g