This Moroccan Lentil and Pumpkin Stew is a cozy, one-pot dinner that brings warm spices, creamy lentils, and tender pumpkin together in under an hour. It’s naturally dairy-free, easy to make gluten-free, and perfect for meal prep. I’ve cooked this stew multiple times—testing with both red and brown lentils—and found the best texture at a gentle simmer (see tips below). The flavors lean harira-inspired with cumin, coriander, turmeric, paprika, and a whisper of cinnamon for depth.
At a Glance
- Servings: 6 (about 1½ cups each)
- Prep Time: 15 minutes
- Cook Time: 35–40 minutes
- Total Time: 50–55 minutes
- Difficulty: Easy
- Estimated Cost: $9–$12 (US)
Ingredients
US measures listed first; helpful metric amounts in parentheses.
- 2 tbsp extra-virgin olive oil (30 ml)
- 1 large yellow onion, diced (about 10 oz / 280 g)
- 2 medium carrots, diced (about 6 oz / 170 g)
- 4 cloves garlic, minced (about 12 g)
- 1 tbsp fresh ginger, grated (10 g)
- 2 tbsp tomato paste (30 g)
- Spices: 2 tsp ground cumin (6 g), 1½ tsp ground coriander (3 g), 1 tsp paprika (2 g), 1 tsp turmeric (3 g), ½ tsp ground cinnamon (1 g)
- Optional: 1 tsp ras el hanout; 1–2 tsp harissa or a pinch of red pepper flakes for heat
- 6 cups low-sodium vegetable broth (1.4 L)
- 1 can (14.5 oz / 410 g) diced tomatoes
- 1 cup dry red lentils (about 200 g) or 1 cup brown/green lentils (about 190 g; longer cook time)
- 4 cups peeled pumpkin, 1-inch cubes (about 1½ lb / 680 g; sugar pumpkin or kabocha)
- Easy swap: 4 cups frozen cubed butternut squash (no need to thaw)
- 1 can chickpeas, drained and rinsed (15 oz / 425 g)
- 1 tbsp finely chopped preserved lemon or 1 tsp lemon zest (optional but excellent)
- 4 cups baby spinach (120 g) or 3 cups chopped kale (ribs removed)
- 2 tbsp fresh lemon juice (30 ml), more to taste
- ½ cup chopped cilantro and/or flat-leaf parsley (about 15 g)
- 1½ tsp kosher salt, plus more to taste
- Freshly ground black pepper, to taste
Swaps & Notes (dairy-free, gluten-free, no alcohol/pork)
| Need | Swap/Note |
|---|---|
| Gluten-free | Serve with rice or quinoa instead of couscous; use certified GF broth. |
| Dairy-free | The stew is dairy-free. For creaminess, swirl unsweetened coconut yogurt when serving. |
| Lentils | Red lentils = softer/creamier in ~18–22 min; brown/green = more bite in ~28–35 min. |
| Pumpkin | Butternut or kabocha work great; frozen cubed squash is a time-saver. |
| Heat level | Use mild or hot harissa to taste, or skip for kid-friendly. |
| Protein boost (no pork) | Add ½–1 lb diced chicken thighs or turkey: brown after aromatics, then proceed. |
| Nightshade-light | Omit tomatoes; add 1 cup extra broth and 1 tbsp pomegranate molasses; finish with extra lemon. |
| Sweet hint | 2–3 chopped dates or apricots mimic classic sweet-savory balance (optional). |
Quick US ↔ Metric Helpers
- 1 cup dry red lentils ≈ 200 g
- 1 cup diced pumpkin ≈ 125–140 g
- 1 tbsp lemon juice ≈ 15 ml
Step-by-Step Instructions
- Sauté aromatics. Warm oil in a large pot (5–6 qt) over medium heat. Add onion and carrots; cook 5–6 minutes until softened. Stir in garlic and ginger; cook 30 seconds until fragrant.
- Bloom spices & paste. Stir in tomato paste, cumin, coriander, paprika, turmeric, and cinnamon (plus ras el hanout/harissa if using). Cook 1 minute, stirring, to bloom the spices.
- Build the stew. Add broth, tomatoes, lentils, pumpkin, and chickpeas. Bring to a boil, then reduce to a gentle simmer. Partially cover and cook, stirring occasionally, until lentils are tender and pumpkin is soft: red lentils 18–22 minutes; brown/green 28–35 minutes.
- Finish & brighten. Stir in preserved lemon (or zest), spinach (or kale), lemon juice, and half the herbs. Simmer 2–3 minutes until greens wilt. Season with salt and pepper to taste.
- Serve. Ladle into bowls. Top with remaining herbs and an extra squeeze of lemon. Pair with couscous (see GF swaps), rice, or crusty bread.
Pro Tips & Variations
- Bloom for flavor. Cooking tomato paste and spices briefly in oil unlocks deeper, restaurant-level flavor.
- Cut size matters. Keep pumpkin cubes close to 1 inch so they turn tender without breaking apart.
- Acid last. Lemon brightens the stew. Add more at the end instead of extra salt.
- Red vs. brown lentils. Red = creamy, soupier finish; brown/green = more defined, stew-like texture.
- Make-ahead win. This stew tastes even better on day 2 as spices mingle.
- Veggie add-ins. Dice a red bell pepper (add with onion), or fold in peas in the last 2 minutes for color.
- Protein option. Brown ½–1 lb diced chicken thighs or turkey after the aromatics (Step 1), then proceed; simmer till cooked through.
Tested note: I tested this with red lentils (22 minutes) and brown lentils (32 minutes). The best spoonable texture landed at a gentle simmer and a 5-minute covered rest before serving.
Serving Suggestions
- Spoon over couscous with extra herbs and a wedge of lemon.
- For gluten-free, serve with fluffy rice or quinoa.
- Add crunch with toasted almonds or pumpkin seeds.
- A cool contrast: cucumber–herb salad or yogurt/coconut-yogurt drizzle.
Storage & Reheating
- Fridge: Up to 4 days in airtight containers. Cool within 2 hours; keep at ≤40°F (4°C).
- Freeze: Up to 3 months. Leave headspace; thaw overnight in the fridge.
- Reheat: Stovetop over medium-low 5–7 minutes, or microwave in 60–90 second bursts. Add a splash of water/broth if thick.
- Food safety: Reheat to 165°F (74°C). Avoid multiple reheat cycles when possible.
Troubleshooting
- Too thin? Simmer uncovered 5–10 minutes to reduce.
- Too thick? Stir in ¼–½ cup hot broth or water.
- Lentils still firm? Keep simmering; if using brown/green, they just need more time.
- Pumpkin mushy? Cut larger next time and simmer more gently.
- Flat flavor? Add ½ tsp salt and a squeeze of lemon first; then adjust spices.
FAQs
Q1: Which lentils work best for Moroccan Lentil and Pumpkin Stew?
A1: Red lentils cook faster and create a creamier stew; brown/green hold their shape for a chunkier bite. Both taste great—adjust the cook time accordingly.
Q2: Can I use canned pumpkin?
A2: Canned pumpkin purée makes the stew very thick. For best texture, use fresh pumpkin or frozen cubed butternut squash.
Q3: How do I make this in an Instant Pot?
A3: Sauté aromatics and bloom spices on Sauté. Add remaining ingredients except greens, lemon, and herbs. Pressure cook 6 minutes (red lentils) or 12 minutes (brown/green); quick release, then stir in greens, lemon juice, and herbs.
Q4: Can I add meat without pork?
A4: Yes—diced chicken thighs or turkey work well. Brown after aromatics, then proceed with liquids and simmer until tender.
Q5: Is this an authentic Moroccan recipe?
A5: It’s Moroccan-inspired, drawing from harira-style spices and preserved lemon. Home cooks in Morocco vary ingredients by season; this version highlights pumpkin and lentils.
Nutrition (per serving)
Calories: ~320; Protein: ~16 g; Carbs: ~50 g; Fat: ~8 g; Fiber: ~14 g; Sodium: ~740 mg (using low-sodium broth; values are estimates)