Pumpkin, Lentil & Spinach Stew With Wild Rice


This is a hearty vegan meal with lots of flavour and full of nutrients, including protein, vitamin A, fibre and magnesium as well as antioxidants from the added spices.

It can also be cooked in bulk and kept in the fridge for up to 3 days, so it’s perfect for days when we are in a rush and don’t have the time to prepare a balanced lunch or dinner from scratch.

Preparation time: 30 min

Ingredients for 3-4 portions:

  • 400g of Hokkaido pumpkin (you can also use butternut if you prefer)

  • 1 cup of green lentils

  • 2 cups of fresh spinach

  • 1 cup of cherry tomatoes

  • 1 cup of wild rice

  • 1 medium onion

  • 4 garlic cloves

  • turmeric

  • ginger

  • chili flakes

  • coconut oil

  • salt

  • 4 cups of water


How to make it:

Pour 2 cups of water into a medium-sized pot and add 1/4 teaspoon of salt and 1 cup of wild rice. Bring to boil and cook on medium temperature for 25 minutes.

In the meantime, heat up 1 teaspoon of coconut oil in a large pan. Add in finely chopped onion and cook for 1-2 minutes.

Then stir in turmeric, ginger, chopped garlic and chili flakes and cook for about 1 minute before adding 2 cups of water. Bring to simmer.

Mix in green lentils and cook for 5 minutes. Then add in the cubed pumpkin and cherry tomatoes and cook for another 15 minutes.

Before you take the pan off the stove, stir in fresh spinach, lower the temperature and leave it on the stove until the spinach gets wilted.

Add salt and pepper to taste and serve together with wild rice.


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