Pumpkin Dahl Recipe

Posted by
Rate It!
Pumpkin Dahl
Add your photo!



  1. Heat a large non-stick frying pan over a medium heat. Add half of the ghee and cook pumpkin in batches, tossing the pan often until pumpkin is well coloured and starting to soften; set aside.
  2. Add another tablespoon of the ghee, and working in batches, cook silverbeet until wilted and tender. Remove from pan and add to reserved pumpkin.
  3. In the same pan, heat remaining ghee; add onions, garlic and ginger; cook until starting to soften and fragrant.
  4. Add spices, stirring until fragrant. Add chillies, lentils and water. Bring to the boil; reduce heat to a simmer; cook, covered, stirring occasionally until dahl is thick and soupy, about 40 minutes.
  5. Just before dahl is ready, heat vegetable oil in a large frying pan. Add cumin, mustard seeds and curry leaves; cook until the mustard seeds 'pop'.
  6. Return pumpkin and spinach, with tomatoes and tempered spice mixture to pan with dahl; stir to combine and heat through. Season to taste and stir in half of the coriander, reserving the remainder for garnish.
  7. Serve hot with basmati rice, chutney and cucumber salad.
Kitchen-Friendly View

Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 504.12 Kcal (2111 kJ)
Calories from fat 175.85 Kcal
% Daily Value*
Total Fat 19.54g 30%
Cholesterol 33.31mg 11%
Sodium 29.73mg 1%
Potassium 1099.36mg 23%
Total Carbs 61.01g 20%
Sugars 5.14g 21%
Dietary Fiber 29.52g 118%
Protein 23.89g 48%
Vitamin C 46.2mg 77%
Iron 9.9mg 55%
Calcium 127.3mg 13%
Amount Per 100 g
Calories 120.7 Kcal (505 kJ)
Calories from fat 42.11 Kcal
% Daily Value*
Total Fat 4.68g 30%
Cholesterol 7.98mg 11%
Sodium 7.12mg 1%
Potassium 263.22mg 23%
Total Carbs 14.61g 20%
Sugars 1.23g 21%
Dietary Fiber 7.07g 118%
Protein 5.72g 48%
Vitamin C 11.1mg 77%
Iron 2.4mg 55%
Calcium 30.5mg 13%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
Search recipes
by ingredients
Construct & Analyze
Your Recipe

Recipe Tags

Weightwatchers Points

  • 10.9
  • 11

Good Points

  • saturated fat free,
  • very low sodium,
  • low cholesterol,
  • high fiber

Share Recipe

Get Your Recipe of Health!
Follow RecipeOfHealth on Facebook!
Scroll to top