Pumpkin Curry Lentil Prep (Printable)
Creamy pumpkin curry with lentils, veggies, and rice or quinoa for easy, wholesome vegan lunches or dinners.
# Components:
→ Lentils & Grains
01 - 1 cup dried brown or green lentils, rinsed
02 - 2 cups pre-cooked brown rice or quinoa
→ Vegetables
03 - 1 tablespoon coconut oil
04 - 1 medium yellow onion, diced
05 - 2 cloves garlic, minced
06 - 1 tablespoon fresh ginger, grated
07 - 2 cups unsweetened pumpkin puree
08 - 1 medium red bell pepper, diced
09 - 2 cups fresh spinach
→ Curry Sauce & Seasonings
10 - 1 (14 ounce) can full-fat coconut milk
11 - 1 tablespoon curry powder
12 - 1 teaspoon ground cumin
13 - 1 teaspoon ground coriander
14 - ½ teaspoon turmeric
15 - ½ teaspoon red pepper flakes (optional)
16 - 1 teaspoon salt, or to taste
17 - Freshly ground black pepper, to taste
18 - 1 tablespoon fresh lime juice
→ Garnishes (Optional)
19 - Chopped fresh cilantro
20 - Toasted pumpkin seeds
21 - Lime wedges
# Directions:
01 - Combine rinsed lentils with 2 ½ cups water in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 20–25 minutes, or until tender but not mushy. Drain any excess water and set aside.
02 - Cook brown rice or quinoa according to package directions if not already prepared.
03 - Heat coconut oil in a large skillet or saucepan over medium heat. Add the diced onion and sauté for 3–4 minutes until softened. Stir in minced garlic and grated ginger, cooking for an additional 1 minute until fragrant.
04 - Add curry powder, cumin, coriander, turmeric, and red pepper flakes (if using) to the skillet. Cook for 1 minute, stirring constantly, to toast the spices.
05 - Add the diced red bell pepper to the skillet and sauté for 2 minutes.
06 - Pour in the pumpkin puree and coconut milk. Stir thoroughly to combine. Bring the mixture to a gentle simmer.
07 - Add the cooked lentils, salt, and black pepper to the simmering sauce. Continue to simmer gently for 8–10 minutes, stirring occasionally, allowing the flavors to meld and the sauce to thicken.
08 - Stir in the fresh spinach and cook until just wilted, about 1–2 minutes. Stir in the lime juice and adjust salt and pepper to taste.
09 - Divide the cooked brown rice or quinoa evenly among four meal prep containers. Spoon the pumpkin curry lentil mixture over the grains in each container.
10 - Allow the containers to cool completely before sealing and refrigerating. Garnish with fresh cilantro, toasted pumpkin seeds, and lime wedges when ready to serve.
# Expert Advice:
01 -
- Ready in under an hour for a week's worth of lunches
- Packed with plant protein from lentils and complete nutrition
- Budget friendly using pantry staples and seasonal ingredients
- Infinitely customizable to your spice preference and available vegetables
02 -
- High in fiber with over 15g per serving for sustained energy throughout the day
- Perfect balance of complex carbs and plant protein keeps you full for hours
- Freezes beautifully for meal prep beyond the standard 4 day refrigerator window