This simple, one-pot lentil stew loaded with pumpkin is a fuss-free, delicious and nutritious dinner option, perfect for a weekday night!
Total Time
45min
5.0
1 Rating
Author: CaribbeanPot
Servings:
4
Ingredients
•
1
Tbsp
Olive Oil
•
1
Large
Shallot
, roughly chopped
•
3
cloves
Garlic
, crushed
•
1/4
tsp
Ground Black Pepper
•
1
bunch
Scallions
, roughly chopped
•
1
cup
Diced
Pumpkins
•
1/2
Scotch Bonnet Pepper
, sliced
(optional)
•
1
can
Large
Lentils
•
1
can
Stewed Tomatoes
•
1
Tbsp
Brown Sugar
•
1
Bay Leaf
•
1
Tbsp
Chopped
Fresh Parsley
•
1
cup
Vegetable Stock
•
1/4
tsp
Salt
•
1
tsp
West Indian Browning
Cooking Instructions
1.
Heat the Olive Oil (1 Tbsp) in a saucepan on a medium flame. Add the Shallot (1) and Garlic (3 cloves), and turn the heat down and cook for 2-3 minutes on low.
2.
Then add Ground Black Pepper (1/4 tsp), Scallions (1 bunch), Pumpkins (1 cup), and Scotch Bonnet Pepper (1/2). Turn the heat up to medium/low and stir well for another minute or so.
3.
Now turn the heat up to medium/high and go in with the Lentils (1 can) (direct from the can) along with the Stewed Tomatoes (1 can), Brown Sugar (1 Tbsp), Bay Leaf (1), Fresh Parsley (1 Tbsp), Vegetable Stock (1 cup), Salt (1/4 tsp), and West Indian Browning (1 tsp) and stir well. Bring to a boil.
4.
Reduce to gentle boil, cover the pot and allow it to cook for about 25 minutes.
5.
The pumpkin should be tender at this point. Taste and adjust the salt before serving!
Nutrition Per Serving
CALORIES
446
FAT
4.7 g
PROTEIN
26.2 g
CARBS
79.6 g
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