Pumpkin Dal (Lentil and Pumpkin soup)

Pumpkin Dal is a very common dish in my household, mostly when I find some pumpkin in my refrigerator, earlier bought in by DH from grocery store. We are already well aware of the health benefits of lentils. We get ample proteins from lentils. And pumpkin, on the other hand is not far away….it is loaded with vital antioxidants and vitamins! But it is so difficult to make kids (especially my DD) understand the nutrition benefits of certain veggies. And I bet you all are in the same boat.

Earlier I had tried making pumpkin in various forms, but DD is always somehow smart enough to figure it out and will most generously spit it out as soon as she is confirmed that mommy is trying to feed her veggies!!

Once I thought to experiment and prepare this dish by mixing lentils with pumpkin, and I was so relieved to find out that she does not know what extra goodness I have added into her lentil! Since then whenever I find pumpkin in my fridge I go ahead and prepare this excellent healthy meal packed with nutritional goodness. 🙂


Lentils – Soaked and washed Toor / arhar dal  (you can use any dal)

Pumpkin – 1 medium sized portion

Coconut – 3 tbsp of grated coconut (store bought)

Fennel seeds -2-3 tsp

Asafoetida / Hing – 1/2 tsp

Red chilli powder – 1 tbsp

Turmeric powder – 1/2 tbsp

Goda masala powder – 1 tbsp (optional)

Mustard seeds – 1 tsp

Cumin seeds – 1 tsp

Dry red chillies – 2-3

Green chillies – 5-6

Curry leaves – 6-7

Coriander leaves – chopped finely

Garlic – 3-4 cloves

Ginger – 1 small piece

Tomatoes – 2 large chopped finely

Salt – as per taste


Blend the coconut, fennel seeds and 2 green chillies to a form a fine paste.

Boil the pumpkin separately and mash it using a fork.

Crush the ginger and garlic.

Take a pressure cooker. Heat some oil / ghee. Add mustard seeds. As soon as they start spluttering, add the cumin seeds. Add the curry leaves, dry red chillies, asafoetida and the crushed ginger-garlic. Saute for a few seconds.

Then add in the washed lentils, mashed pumpkin and the coconut-fennel seeds-green chillies paste. Mix everything well and saute for about 1 minute.

Then add in sufficient amount of water. Add turmeric powder, red chilli powder, goda masala powder, chopped tomatoes, 3-4 slit green chillies and chopped coriander leaves.

Mix well. Let it come to a boil. Pressure cook for 2-3 whistles or until lentils are cooked.

Add salt and mix.

Enjoy it over a plate of hot white rice.















2 thoughts on “Pumpkin Dal (Lentil and Pumpkin soup)

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