Lately the weather has given me cooler temps, cloudy skies and dreary drizzles - the perfect weather for a warm, comforting bowl of pumpkin coconut dal. We've crossed the seasonal line into Autumn here in Australia, and it's got me craving heartier meals, without all the fuss.
Sweet pumpkin is combined with coconut milk and aromatic spices. This vegetarian dish is not only nutritious, but incredibly easy to prepare. Pumpkin coconut dal comes together in about 40 minutes, perfect for busy weeknights. Serve it with warm flatbreads or steamed white rice, this is a crowd pleasing dish that will heat your from the inside out.
Dal: a rich history
Dal refers to both the dried lentils and the cooked dish made from them, which is a staple in South Asian cuisine, particularly in India, Nepal, Sri Lanka, and Bangladesh. Lentils, split peas, and other pulses are simmered with spices, herbs, and sometimes vegetables to create a nourishing, protein-rich meal.
Each region has its own variation of dal, often featuring different spices and cooking techniques. Some dals are thick and creamy, while others are lighter and broth-like. Red lentils, commonly used in dal recipes, break down quickly when cooked, resulting in a smooth and velvety texture. The addition of pumpkin and coconut in this recipe brings a delightful sweetness and richness that pairs beautifully with the traditional spices used in South Asian cooking.
Why You’ll Love Pumpkin Coconut Dal
- Completely plant-based, making it an excellent choice for vegetarians and vegans.
- Comes together in just one pot, meaning minimal cleanup.
- A quick and easy weeknight meal—especially when using red lentils, which cook in about 25 minutes.
- Packed with nutrients, including fibre, vitamins A and C from pumpkin, and protein and iron from lentils.
- A perfect balance of warming spices like cumin, turmeric, and ginger, combined with the sweetness of pumpkin and richness of coconut milk.
- Stores well in the fridge and tastes even better the next day as the flavours continue to meld.
Whether served with fluffy basmati rice, warm naan, or on its own, pumpkin coconut dal is a delicious, nourishing, and satisfying meal that brings warmth and comfort to any table.
Ingredients
- Pumpkin
- Red onion
- Garlic
- Ginger
- Chilli
- Cumin
- Coriander
- Turmeric
- Cinnamon
- Red lentils
- Coconut milk
- Vegetable stock
- Baby spinach
- Coriander
- Lime
See recipe card below for quantities.
Tips and variations
- Pumpkin: use any variety of pumpkin available. This ingredient can be swapped with sweet potato.
- Chilli: optional in this recipe, or can be substituted for chilli flakes. Add chilli depending on your preference for spice.
- Vegetable stock: can be swapped for chicken stock, or water
- Baby spinach: can be swapped for frozen spinach, kale or Swiss chard.
Equipment
- Knife
- Chopping board
- Baking tray
- Cast iron pot
- Ladle
Watch the video here. If you make this one, don't forget to tag me on TikTok or Instagram. I love to see it!
Pumpkin Coconut Dal
Ingredients
- 600 g pumpkin peeled and chopped into 2cm chunks
- 1 tablespoon olive oil
- Sea salt and freshly ground black pepper
- 2 tablespoon neutral oil
- 1 red onion chopped
- 2 cloves garlic peeled and chopped
- 2 cm piece ginger peeled and chopped
- 1 chilli de-seeded and finely chopped
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon ground turmeric
- 1 teaspoon ground cinnamon
- 200 g red lentils rinsed
- 400 mL coconut milk full fat
- 750 mL vegetable stock
- 2 cups baby spinach
- Fresh coriander to serve
- Lime wedges to serve
Instructions
- Preheat oven to 200ºC. Add pumpkin to a bowl and toss with olive oil and seasoning. Spread out on a lined baking tray and roast for 30 minutes, or until soft with crisp edges.
- To make your dal, heat oil in a cast iron pot. Add red onion, garlic, ginger and chilli and sauté until soft and fragrant - approximately 2-3 minutes.
- Add spices, and cook for a further 30 seconds, until gently toasted and oils release.
- Add the rinsed lentils, coconut milk, vegetable stock and two thirds of the roasted pumpkin. Turn the heat down to low, and allow to simmer for 30 minutes, stirring every so often to avoid the dal catching at the bottom.
- Once lentils are soft, remove from heat and stir through baby spinach, allowing it to wilt. Add in remaining pumpkin, and stir through. Serve sprinkled with fresh coriander leaves and a squeeze of lime juice, as is or with rice or flat bread.
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