Pumpkin & Lentil Stew

🎃🍲 Pumpkin & Lentil Stew

🎯 Difficulty: Easy

⏱️ Time: 30–35 minutes

🍽️ Servings: 2

🔥 Estimated Calories: ~150–180 kcal per serving

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🧂 Ingredients

• Pumpkin (peeled, diced): 1 cup (~100g, ~40 kcal)
• Red lentils (rinsed): 1/4 cup (~50g, ~170 kcal total)
• Carrot (chopped): 1/2 small (~15 kcal) (optional)
• Water or low-sodium vegetable broth: 2 cups
• Olive oil: 1 tsp (optional, ~40 kcal)
• (Optional: a pinch of cumin or turmeric for flavor for toddlers+)

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👨‍🍳 Step-by-step Instructions

Step 1: Prepare Ingredients

• Rinse lentils until water runs clear.
• Peel and dice pumpkin and carrot.

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Step 2: Cook the Stew

• In a pot, combine pumpkin, lentils, carrot, and water/broth.
• Bring to a boil, then reduce to a gentle simmer.
• Cook for ~25–30 minutes, stirring occasionally, until everything is soft and slightly thickened.

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Step 3: Blend or Mash (Optional)

• For babies: blend or mash until smooth or semi-chunky.
• For toddlers or adults: serve as-is, optionally with a drizzle of olive oil or a sprinkle of herbs.

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Step 4: Serve

• Serve warm. Cool slightly for young children.
• Delicious on its own or with soft bread or rice.

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💡 Tips

• Red lentils cook faster and become soft, perfect for babies.
• This stew is great for iron, vitamin A, and plant protein.
• You can freeze leftovers in small portions.