Mediterranean-Style Pumpkin, Chickpea & Lentil Curry with Rice
This hearty curry beautifully blends the creamy sweetness of pumpkin with the earthiness of lentils and chickpeas — all simmered in a lightly spiced Mediterranean-inspired tomato and herb sauce. It’s rich in fiber, protein, and antioxidants, offering both comfort and nourishment. Served over fluffy rice, this dish feels wholesome, balanced, and deeply satisfying.
⏱️ 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 garlic cloves, minced
1 tsp ground cumin
½ tsp smoked paprika
½ tsp turmeric
¼ tsp cinnamon (optional, for warmth)
1 cup diced tomatoes (fresh or canned)
1½ cups pumpkin or butternut squash, peeled and cubed
¾ cup red lentils, rinsed
1 cup cooked or canned chickpeas (drained and rinsed)
2 cups vegetable broth or water
½ cup coconut milk or plain yogurt (for creaminess)
Salt and pepper to taste
Juice of ½ lemon
2 tbsp chopped fresh parsley or cilantro
For Serving:
2 cups cooked basmati or brown rice
Extra herbs and lemon wedges for garnish
Instructions
1. Sauté Aromatics
1. Heat olive oil in a large skillet or pot over medium heat.
2. Add onion and sauté for 3–4 minutes until soft and golden.
3. Stir in garlic, cumin, paprika, turmeric, and cinnamon; cook 30 seconds until fragrant.
2. Add Pumpkin and Lentils
1. Stir in diced pumpkin, lentils, and tomatoes.
2. Pour in vegetable broth, season with salt and pepper, and bring to a simmer.
3. Cover and cook for 20 minutes, stirring occasionally, until pumpkin and lentils are soft.
3. Add Chickpeas and Creaminess
1. Stir in chickpeas and coconut milk (or yogurt).
2. Simmer uncovered for another 8–10 minutes, until thick and creamy.
3. Stir in lemon juice and fresh herbs. Adjust seasoning to taste.
4. Serve
Spoon the curry over warm rice. Garnish with extra parsley or cilantro and a squeeze of lemon for brightness.
Serving Suggestion
Serve with:
- Garlic yogurt sauce or tzatziki on the side
- Grilled flatbread or pita chips
- Simple Mediterranean salad (cucumber, tomato, olive oil, and feta)
Notes & Tips
You can replace pumpkin with sweet potato or carrot.
Add spinach or kale at the end for an extra green boost.
For a smoky depth, stir in 1 tsp harissa or roasted red pepper paste.
Frequently asked questions FAQ
Q: Can I make this in advance?
Yes — it tastes even better the next day as the flavors deepen. Store in the fridge for up to 4 days.
Q: Is it freezer-friendly?
Absolutely! Freeze for up to 2 months. Reheat with a splash of water or broth.
Nutritional Information
Calories: ~460 kcal
Protein: 18g
Fat: 15g
Carbohydrates: 60g
Fiber: 12g