Pumpkin, lentil and bean one-pot with fig raita
Are you looking for a delicious and nutritious meal that will satisfy your taste buds while providing all the essential nutrients? Then our one-pot pumpkin, lentil and bean and fig raita recipe is just right for you. This curry vegetable spice pot is a taste explosion and combines the goodness of pumpkin, lentils and beans. Packed with protein-rich legumes, it is the perfect option for a complete vegetarian meal. And if that’s not enough, it also helps you meet your 5-a-day requirement with its abundance of fresh vegetables. To balance the spiciness, we serve it with a creamy and cooling fig raita made with yogurt. Treat yourself to this delicious dish and eat to the fullest!
Ingredients
- 400 g piece of butternut squash, peeled, seeded and roughly diced
- 1 onion, sliced
- 1 tbsp olive oil
- 2 tsp ground cumin
- ½ tsp chili flakes
- 400 g canned chopped tomatoes
- 100g dried red lentils
- 2 tsp agave syrup or brown sugar
- 2 tsp red or white wine vinegar
- 400 g canned kidney beans, drained and rinsed
- 2 dried figs, finely chopped
- 150 ml cup of fat-free natural yogurt
- ½ small bunch of parsley, chopped
Preparation steps
1. Fry the pumpkin and onion in the oil for 5-8 minutes until the onion is soft.
2. Stir in cumin and chili for 1 minute.
3. Add the tomatoes, a can of water from the tomato can, the lentils, agave syrup or sugar and vinegar.
4. Bring the mixture to a boil and cook for 10 minutes.
5. Stir in the beans and continue cooking for a few minutes until the lentils are soft and the beans are heated through.
6. In the meantime, mix the figs, yogurt and parsley.
7. Season the stew.
8. Serve the stew in bowls.
9. Serve with fig raita on the side.
Nutritional Information
| kcal | fat | saturates | carbohydrates | Sugar | fiber | protein | Salt |
| 540 | 9g | 2g | 83g | 40g | 15g | 28g | 1.2g |
Equipment and tools
- peeler
- Knife
- frying pan
- wooden spoon
- tin opener
- dulcimer
Allergen information
This recipe does not contain any of the following allergens:
- gluten
- dairy
- Eggs
- nuts
Storage and leftovers
If you have leftovers from this recipe, you can store them in an airtight container in the refrigerator for up to 3 days. To reheat, simply heat in the microwave or on the stove until warmed through. The flavor can intensify over time, making the dish even more delicious the next day.
Health Benefits of “Pumpkin, Lentil and Bean One-Pot with Fig Raita”
Pumpkin, lentil and bean one-pot with fig raita is not only a delicious and filling meal but also offers a number of health benefits. Packed with nutritious ingredients like butternut squash, lentils, beans, figs and yogurt, this dish provides essential vitamins, minerals and antioxidants for optimal wellness. Let’s explore the health benefits of each ingredient:
Butternut squash
Butternut squash is an excellent source of fiber, vitamins A and C, potassium and manganese. It supports healthy digestion, strengthens the immune system and promotes healthy skin and hair. In addition, its antioxidant content helps reduce inflammation and protect against certain chronic diseases.
Red lenses
Red lentils are a fantastic plant-based source of protein, fiber and complex carbohydrates. They contribute to a balanced diet and help maintain stable blood sugar levels. Lentils are also rich in iron, folic acid and magnesium, which are essential for healthy blood production, nerve function and heart health.
Kidney beans
Kidney beans are a type of legume with an impressive nutritional profile. Packed with proteins, fiber, antioxidants, and various vitamins and minerals, they promote digestive health, regulate blood sugar, and support weight management. Kidney beans are particularly high in iron, which is crucial for energy production and maintaining healthy blood.
Figs
Not only are figs delicious, but they also provide vital nutrients such as fiber, calcium, potassium and antioxidants. They promote healthy digestion, support weight management and help lower blood pressure and cholesterol levels. Figs also contain prebiotics that nourish beneficial gut bacteria and support a healthy gut.
Natural yoghurt
A small cup of fat-free natural yogurt gives the dish a creamy and tangy touch while providing numerous health benefits. Yogurt is an excellent source of probiotics, which improve digestion, boost the immune system and improve nutrient absorption. It also provides calcium, protein and vitamin B12 for strong bones and a healthy nervous system.
Parsley
Parsley is an aromatic herb that has powerful nutritional value. It is rich in vitamins A, C and K as well as folic acid and iron. Parsley supports healthy digestion, detoxification and immune function. It may also have anti-inflammatory and anti-cancer properties.
By combining these healthy ingredients in the Pumpkin, Lentil and Bean Stew with Fig Raita recipe, you’ll create a meal that nourishes your body, supports overall health and satisfies your taste buds.
