Red Lentil and pumpkin curry - Super Synbiotics

Red Lentil and pumpkin curry

This is a warming, vegan, dairy free, gluten free and budget friendly autumn stew. It is a perfect way to make the most of seasonal vegetables such as pumpkin or squash, carrots and onions.

Red Lentil and pumpkin curry, 4 portions


300 g red lentils (uncooked and rinsed in cold water)

450 g pumpkin or butternut squash

1 medium carrot

1 onion

1 organic vegetable stock cube

1 tbsp mild curry powder (yellow)

1 tsp red paprika powder

1 ml cumin powder

1 ml ginger powder or 1 tbsp fresh grated ginger

1 ml Ceylon cinnamon

400g tomatoes

400 ml coconut milk

2 tbsp coconut oil

400 ml water

1 garlic clove

To taste:

Sea salt

Lime juice


A small bunch of fresh coriander, roughly chopped

Coconut- or soy yoghurt

Chili flakes



1. Rinse the uncooked lentils in cold water until the water runs clear and then add to a large pot.

2. Peel the pumpkin (or squash) and remove the seeds. Cut into cubes and add to the pot.

3. Chop the carrot, onion, tomato, and garlic clove. Add the chopped vegetables to the pot together with the remaining ingredients and mix.

4. Heat until boiling and then lower the temperature and let simmer for approx. 25 min until the lentils and vegetables are cooked. Stir a few times during the cooking and add some extra water if needed.

5. Add lime juice and salt to taste

6. Optional: Add some of the coriander and stir. Serve with coconut- or soy yoghurt, the remaining coriander and chili flakes.


Health benefits

This is an anti-inflammatory dish which is high in fiber. Another advantage of this recipe is that most of the ingredients are pantry staples, which means that you can make it on a short notice without having to run to the store. A tip is to bring it to work the next day for a healthy, nourishing homemade lunch.

The brightly colored pumpkin and carrot contain beta carotene, an antioxidant which the body converts into vitamin A. Vitamin A is important for maintaining normal vision and eye health as well as the immune system.

The lentils in the curry are a great source of veganprotein as they contain more than 25% protein. They are also rich in vitamin B, magnesium, zinc, potassium and iron. Moreover, lentils contain polyphenols which are health-promoting phytochemicals. The polyphenols procyanidin and flavanols found in lentils are strong antioxidants, and are both anti-inflammatory and neuroprotective.

Since the curry is high in fiber it supports the gut flora. Together with an adequate water intake it also supports a regular bowel movement.




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  • Based on 20 years of research
  • Produced in Sweden
  • Natural - no additives

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