The recipe: pan-fried pumpkin and lentils is a light and tasty side dish, also perfect as a vegan main course or to enrich pasta. A simple yet nutritious idea for those seeking healthy and delicious cuisine without sacrificing the pleasure of a complete and satisfying meal.
SEASONALITY
#dry lentils – all year
#pumpkin – from August to April (after harvest, store in a cool, dry place for months)
Other recipes with pumpkin or lentils
- Difficulty: Easy
- Cost: Economical
- Preparation time: 30 Minutes
- Portions: 6 People
- Cooking methods: Stovetop
- Cuisine: Healthy
- Seasonality: Autumn, Winter, and Spring
- Energy 308.61 (Kcal)
- Carbohydrates 50.48 (g) of which sugars 4.95 (g)
- Proteins 17.57 (g)
- Fat 5.53 (g) of which saturated 0.83 (g)of which unsaturated 0.53 (g)
- Fibers 8.26 (g)
- Sodium 342.94 (mg)
Indicative values for a portion of 300 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Pan-Fried Pumpkin and Lentils
- 2 tablespoons extra virgin olive oil (or water or broth)
- 1 onion (about 3.5 oz)
- 1 carrot (about 2.8 oz)
- 1 stalk celery (optional)
- Half clove garlic (optional)
- 400 g lentils
- 750 g water (or vegetable broth)
- 500 g pumpkin (about)
- as needed salt
- as needed paprika (or nutmeg)
Tools
- Chopper
- Saucepan steel
Pan-Fried Pumpkin and Lentils
Start by rinsing the lentils and soaking them for at least half an hour. Although this step is not mandatory, it will promote faster and more even cooking of this legume, also making it more digestible.
Chop the vegetables (carrot, onion, garlic, and celery) by hand, with the chopper or Bimby.
Soften the sauté with a drizzle of oil (or broth for a lighter result).
Add the soaked and rinsed lentils.
Let the lentils absorb the flavors for a few minutes. Then cover with broth and continue cooking for about ten minutes.
Meanwhile, cut the pumpkin into uniform-sized pieces.
Add the pumpkin and broth, then cook until fully cooked.
Towards the end of cooking, add salt and your preferred spices (paprika, chili, nutmeg, or cinnamon). Then let the excess liquid be absorbed.
If desired, serve with a drizzle of raw oil and accompany this vegan side dish with hot polenta or mashed potatoes, boiled potatoes or pan-cooked potatoes.
VARIATION
If you prefer a soupier version, add more liquid to achieve a soup-like consistency.
STORING pan-fried pumpkin and lentils
Let cool to room temperature and transfer everything into an airtight container.
Store in the refrigerator for up to 4 days or freeze for longer storage.
When ready to consume, thaw and reheat in a pan.
FAQ (Questions and Answers)
What should not be paired with lentils?
Lentils pair best with savory and spicy flavors, but there are some combinations to avoid. Aged cheeses can overpower the taste of lentils, as can dishes that are too spicy or fatty. In general, it’s better to choose light condiments and spices that enhance the natural goodness of lentils, like rosemary, garlic, and cumin.
What goes well with lentils?
Lentils pair well with vegetables like carrots, tomatoes, spinach, onions, and leeks, and with aromatic herbs. They are also great with pasta and all whole grains (farro, barley, rice). You can flavor them with a drizzle of olive oil and fresh cheeses like ricotta. Additionally, they pair perfectly with white meats or spicy sausages.
