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Roasted Pumpkin and Lentil Stew
Roasted Pumpkin and Lentil Stew

Roasted Pumpkin and Lentil Stew
A hearty and nutritious stew featuring seasonal pumpkin and protein-rich lentils.
Roasted Pumpkin and Lentil Stew

This meal provides a good balance of protein, carbohydrates, and vegetables, supporting muscle recovery and energy replenishment after a day of training.

Ingredients:
1
Servings
  • 500
    g
     pumpkin
  • 200
    g
     lentils
  • 1
    item
     onion
  • 2
    clove
     garlic
  • 100
    g
     carrot
  • 100
    g
     celery
  • 2
    item
     tomato
  • 2
    tbsp
     olive oil
  • 500
    ml
     vegetable broth
  • 1
    tsp
     cumin
  • 1
    tsp
     coriander
  • 1
    tsp
     salt
  • 0.5
    tsp
     black pepper
Preparation Time: 45 minutes
Roasted Pumpkin and Lentil Stew
Instructions:
  1. Preheat the oven to 200°C.
  2. Peel and cube the pumpkin. Toss with olive oil, salt, and pepper. Roast for 25 minutes until tender.
  3. In a pot, heat olive oil over medium heat. Add chopped onion and garlic, sauté until translucent.
  4. Add diced carrot and celery, cook for another 5 minutes.
  5. Stir in cumin and coriander, cook for 1 minute until fragrant.
  6. Add lentils, chopped tomatoes, and vegetable broth. Bring to a boil.
  7. Reduce heat and simmer for 20 minutes until lentils are tender.
  8. Stir in roasted pumpkin and adjust seasoning with salt and pepper.
  9. Serve hot.
Nutrition Per Serving 1200 g Per 100g
Energy 410 kcal 34 kcal
Protein 18 g 1.5 g
Fibre 15 g 1.3 g
Salt 2 g 0.2 g
Sugar 10 g 0.8 g
Carbohydrates 60 g 5.0 g
Fat 14 g 1.2 g
  • 500
    g
     pumpkin
  • 200
    g
     lentils
  • 1
    item
     onion
  • 2
    clove
     garlic
  • 100
    g
     carrot
  • 100
    g
     celery
  • 2
    item
     tomato
  • 2
    tbsp
     olive oil
  • 500
    ml
     vegetable broth
  • 1
    tsp
     cumin
  • 1
    tsp
     coriander
  • 1
    tsp
     salt
  • 0.5
    tsp
     black pepper
1
Servings
0

Preheat the oven to 200°C.

Peel and cube the pumpkin. Toss with olive oil, salt, and pepper. Roast for 25 minutes until tender.

In a pot, heat olive oil over medium heat. Add chopped onion and garlic, sauté until translucent.

Add diced carrot and celery, cook for another 5 minutes.

Stir in cumin and coriander, cook for 1 minute until fragrant.

Add lentils, chopped tomatoes, and vegetable broth. Bring to a boil.

Reduce heat and simmer for 20 minutes until lentils are tender.

Stir in roasted pumpkin and adjust seasoning with salt and pepper.

Serve hot.

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