Crimson lentil daal with pumpkin and coconut

A creamy red lentil daal with acorn and butternut squash, ginger and coconut milk.

Red Lentil Daal with Pumpkin and Coconut is a delicious and warming recipe that you can make over the weekend to warm up later for a quick lunch or dinner. We do it for two and it lasts all week so you can be sure of getting multiple meals from this one dish, even for a family of four!

One of my favorite slow cook recipes is daal. If you remember a couple of years ago, I shared a delicious 30 minute recipe for spinach and butternut squash with salted mushrooms – it was a hit! This time it’s all about slow cooking and slowly building the flavors of this dish and perfuming your home. Really, you can get by cooking this recipe in 30 minutes, but there’s nothing like cooking this recipe slowly, building up all the flavors, reducing the daal to keep the thick and creamy texture and further adjusting the spices, if they change during the cooking process.

If you cook over low heat for a few hours, the red lentils, butternut and acorn squash will disintegrate and everything will just melt together. I prefer to cut the butternut squash and acorn squash into large pieces so that the end result has some pieces of squash to bite into. Otherwise, you can dice it for a pureed texture. Either way, it’s delicious and one of those recipes where you put everything in a saucepan and let it cook with minimal control! Another addition to this recipe that makes it delicious is the fresh ginger. I love stirring in fresh parsley when serving (you can see the green in the pot of parsley).

If you want to know more about daal and what it is, check out this blog post!

We made this recipe on Sunday to have a quick lunch or dinner for the week ahead. Sometimes we also make basmati rice, which is served on the side. That’s delicious, and a little goes a long way as this dish fills up from the fiber.

Do you want tasty and simple leftovers for the week? Try this creamy Red Lentil Dal with Pumpkin and Coconut!


If you try this recipe I’d want to hear about it, so let’s chat! Leave a comment, rate it (this will help me improve future recipes) and don’t forget to tag a picture #nutritionstripped to show how you live and try these recipes on Instagram! I would love to see what you can come up with.

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Fiber rich:

There is roughly 16 grams of fiber per 1 cup of cooked lentils along with roughly 18 grams of protein! Not to mention the addition of butternut and acorn squash increases fiber, making this dish overall a great source of fiber and an easy way to increase your daily amount of fiber in just one meal


Lentils are among the top 10 vegetable proteins you should eat for good reason. They’re affordable, easy to cook, versatile, tasty, and full of minerals, fiber, and protein.


Beta-carotene is the red / orange pigment that is found in many fruits and vegetables. Our bodies convert beta-carotene to vitamin A, a fat-soluble antioxidant found in butternut and acorn squash that reduces inflammation, improves immune function, and plays an important role in eye, hair, and skin health.

Optimization option:

Serve with a dash of your favorite coconut milk yogurt (unsweetened, plain), ghee, or coriander for a little flavor boost and a boost of healthy fats from the optional yogurts.

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