South America Vegetarian Recipes

Lentil Stew with Pumpkin-Chilean Lentil and Pumpkin Stew Recipe

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Vegetarian – South America

Chilean Lentil and Pumpkin Stew Recipe

Introduction: Indulge in the comforting flavors of South America with this Chilean Lentil and Pumpkin Stew. This hearty dish combines the nutty richness of lentils, the earthy sweetness of pumpkin and sweet potatoes, and a blend of aromatic South American herbs and spices. It’s a perfect meal to warm you up on chilly days, offering a harmonious balance of textures and flavors that will surely satisfy your taste buds.


  • To save time, you can use canned lentils instead of dried ones. If using canned lentils, rinse them thoroughly before adding them to the stew.
  • Adjust the spiciness of the stew by adding more or less chili powder and cayenne pepper according to your preference.
  • If you like a creamier texture, you can blend a portion of the stew using an immersion blender before adding back to the pot.
  • Serve the stew with crusty bread or rice for a complete and satisfying meal.

Cooking Time: Preparation Time: 20 minutes Cooking Time: 1 hour 15 minutes Total Time: 1 hour 35 minutes


  • 1 cup dried green or brown lentils, rinsed and drained
  • 3 cups pumpkin, peeled and diced into chunks
  • 2 medium sweet potatoes, peeled and diced
  • 1 onion, finely chopped
  • 3 cloves garlic, minced
  • 2 tablespoons olive oil
  • 1 teaspoon ground cumin
  • 1 teaspoon paprika
  • 1/2 teaspoon chili powder (adjust to taste)
  • 1/4 teaspoon cayenne pepper (adjust to taste)
  • 1 teaspoon dried oregano
  • 1 bay leaf
  • 4 cups vegetable broth
  • 1 cup water
  • Salt and pepper to taste
  • Fresh cilantro or parsley, chopped (for garnish)


  1. Sauté Aromatics: In a large pot or Dutch oven, heat the olive oil over medium heat. Add the chopped onion and sauté until it turns translucent, about 3-4 minutes. Add the minced garlic and sauté for another 1 minute until fragrant.
  2. Add Spices: Stir in the ground cumin, paprika, chili powder, cayenne pepper, dried oregano, and bay leaf. Cook for 1-2 minutes, allowing the spices to release their flavors.
  3. Add Vegetables: Add the diced pumpkin and sweet potatoes to the pot. Stir well to coat them with the aromatic spices. Cook for about 5 minutes, allowing the vegetables to slightly soften.
  4. Add Lentils and Liquids: Add the rinsed lentils, vegetable broth, and water to the pot. Season with salt and pepper to taste. Stir everything together.
  5. Simmer: Bring the stew to a boil, then reduce the heat to low. Cover the pot and let the stew simmer for about 45-60 minutes, or until the lentils and vegetables are tender. Stir occasionally to prevent sticking.
  6. Adjust Seasoning: Taste the stew and adjust the seasoning if needed. You can add more salt, pepper, or spices according to your preference.
  7. Serve: Once the stew is cooked to perfection, remove the bay leaf. Ladle the Chilean Lentil and Pumpkin Stew into bowls. Garnish with freshly chopped cilantro or parsley to add a burst of freshness and color.
  8. Enjoy: Serve the stew hot with your choice of accompaniment, such as crusty bread or cooked rice. This warming dish is a delightful treat on chilly days.

Whether you’re a fan of traditional South American cuisine or simply looking for a comforting and nutritious meal, this Chilean Lentil and Pumpkin Stew is sure to become a favorite in your recipe repertoire.

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