Pumpkin Dal Recipe for Fall

Everyone knows the coming fall means pumpkins will be everywhere. This season, maybe it’s time to try something a little different. Out with the pumpkin spice lattes, pumpkin rolls, and pumpkin pies (not that they’re not delicious) and in with an Indian staple. This creamy coconut pumpkin dal recipe for fall!

Rather than the sugar and pumpkin pie spice that usually characterize pumpkin dishes, this dish is creamy, savory, spicy, earthy, and just a naturally sweet. But before we dive into the recipe, let’s learn a bit about dal!

What is Dal? Are dal and lentils the same?

Yes, dal refers to lentils! There are several different kinds, described by their appearance – red, brown (often referred to as just “lentils”), green, and black lentils. In more rural areas, it is most common to find only red and brown lentils in stores. Lentils are in the legume family, but tend to be smaller – and faster to cook! Instead of cooking all day, lentils can be cooked in half an hour. Despite the ease of use, lentils retain many of the health benefits of beans, which leads us to our next question:

Why are dal healthy?

Lentils deserve their spot in the pantry. They are rich in:

• Protein
• Fiber
• Iron
• Micronutrients
• Antioxidants

How do different cultures use dal?

In countries like India, where there are large populations of vegetarian and vegan households, lentils play a big dietary role as a source of protein. Unlike animal proteins – which are complete proteins, meaning they contain all necessary amino acids – lentils are incomplete proteins. Luckily, combining lentils with grains like rice, quinoa, or flatbreads can make a complete protein!

Despite being a single country, India contains many different cultures within her borders. Some prefer to use dal to make thick, creamy curries (like this recipe). Others prefer to make thinner soups. Further options include using them in desserts, hand pies, or as a roasted snack.

While India is a major producer and consumer of lentils, many other regions also rely on this culinary staple. Some of these regions include Latin America, Mediterranean countries, and Caribbean regions, though these regions tend to have their own unique methods of preparing lentils! Going forward, we will explore other ways to enjoy lentils – like our Moroccan Red Lentil Soup!

What does it mean to temper spices? And why do it?

Tempering spices (also known as tadka) is a key step in creating the characteristic depth and complexity of Indian dishes. Instead of simply stirring ground spices into a liquid, whole or ground spices are heated in oil or ghee. This does somethign important: it blooms fat-soluble flavor compounds. Mustard seeds pop and gain a nutty flavor, cumin turns earthy, and dried spices release their flavor into the oil. That infused oil then distributes those flavors throughout the entire dish.

In a dish like pumpkin dal, where the base ingredients are naturally mild and sweet, tempering is important. The richness of the coconut cream needs something aromatic and vibrant to round it out. A simple tempering of spices in hot fat adds warmth and a complexity that builds with each bite. Without it, the dal can taste bland and uniform.

This is a skill that is transferrable to other cuisines. For example, when making chili, start by popping some mustard and cumin seeds, then add your seasoning packet and temper the spices. It really takes a traditional pot of chili to a whole new level.

How do you make this Pumpkin Dal Recipe for Fall?

This recipe is adapted from this recipe on Swasthi’s Recipes. A few changes were made to adjust for our personal tastes, that we think our readers will enjoy. And so we present: our Pumpkin Dal Recipe for Fall!

• Gather your ingredients. Start by sorting through the lentils to get rid of any small rocks or dirt clumps.

• Start by heating some olive oil over medium heat, and then toasting your seeds. Keep the heat low to prevent burning. A good rule of thumb is to toast them until they start to pop. This won’t take long, maybe about a minute.
• When it comes to olive oil, quality matters. If you’re wondering how to choose a bottle, see our olive oil guide.

• Next, increase the heat to medium or medium-high and add your onions and garlic. Sauté until they have become soft and slightly translucent. This should take 5-7 minutes.

• Next, add your spices and temper them. Add a bit more oil, if necessary to evenly distribute amongst the spices. This process allows the oil to draw the flavor out of the spices, creating a more flavorful final product. This should only take a minute or two. Temper until fragrant, but make sure they don’t burn.

• When the spices are fragrant, add the wet ingredients. One can of unsweetened coconut cream, 2 cups of pumpkin puree (either from a can or fresh made using our recipe), and 1/2 cup of apple cider. Mix well, and bring to a boil. This should take about 5 minutes.

• Once boiling, you can add your lentils. I am known for having soup splatters on the side of my fridge, so to avoid cleaning the WHOLE kitchen after dinner, I use a lid.

• Cook until the lentils are tender. Be sure to stir every few minutes, as the coconut cream has a tendency to burn on the bottom. The lentils should take 15-20 minutes to cook (longer, if you prefer a softer bite). Add additional apple cider until the final product is your preferred thickness!

• Finally, add your greens. A couple of handfuls is sufficient, but can be adjusted up or down (or eliminated completely) based on your personal preference.

• You have made our Pumpkin Dal Recipe for Fall! As mentioned above, combining lentils with grains makes a complete protein, so we prefer to serve our lentil dal with flatbreads like our bazlama or yogurt-based naan! To maximize the use of time, we recommend making the dough before beginning the curry, and let it rest while prepping onions, and getting the dal to the point of boiling. In between stirring the curry, cook the flatbreads so that they are finished at the same time! If making flatbread isn’t an option for you, alternatives include purchasing store-made naan, serving the curry with rice or quinoa, or serving with bulgur to make the meal gluten-free.
• For a sweet after-dinner treat, try our Indian-style spiced hot chocolate.
• If you’re looking for other ways to use homemade pumpkin, try our pumpkin soup with gnocchi or our pumpkin pie hummus.
• For some other soup ideas, check out our soup recipes!

A Dish to Share helps curious home cooks feel proud of what they made, excited about what’s next, and increasingly knowledgeable about food and culture, one global recipe at a time.