Pork
Powerproteinplates
High-Protein Vegan Black Lentil and Pumpkin Curry Stew
By Powerproteinplates Test KitchenReviewed by Powerproteinplates Editorial TeamPublished May 10, 2026 · Updated May 11, 2026
Indian-Inspired
55 mins
high-proteinveganeasy-recipesanti-inflammatorybalancedwhole-foods
Enjoy a nutrient-packed vegan curry stew combining black lentils and pumpkin with anti-inflammatory spices for a balanced, high-protein, plant-based meal.
Prep
15 min
Cook
40 min
Total
55 min
Servings
6
Difficulty
easy
Cuisine
Indian-Inspired
Ingredients
Servings
6
- 1 cup black beluga lentils, rinsed
- 2 cups diced pumpkin (or butternut squash)
- 1 large onion, finely chopped
- 3 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 1 can (14 oz) diced tomatoes
- 1 can (14 oz) light coconut milk
- 2 tablespoons olive oil or avocado oil
- 1 teaspoon cumin seeds
- 1 teaspoon coriander powder
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon cayenne pepper (optional, for heat)
- 1 teaspoon garam masala
- 1/2 teaspoon black pepper
- 1 teaspoon salt (adjust to taste)
- 3 cups vegetable broth or water
- Juice of 1 lime
- Fresh cilantro leaves, chopped (for garnish)
Instructions
-
Heat olive oil in a large pot over medium heat. Add cumin seeds and toast for 30 seconds until aromatic.
-
Add finely chopped onion and sauté for 5-7 minutes until soft and translucent.
-
Stir in minced garlic and grated ginger, cooking 1-2 minutes until fragrant.
-
Add coriander powder, turmeric, cinnamon, smoked paprika, cayenne pepper (optional), black pepper, and salt. Stir continuously for 1 minute to toast spices.
-
Pour in diced tomatoes with juices; cook for 5 minutes, stirring occasionally until tomatoes break down.
-
Add rinsed black lentils and diced pumpkin; mix well.
-
Pour in vegetable broth and bring to a boil.
-
Reduce heat to low, cover, and simmer for 30-35 minutes, stirring occasionally, until lentils are tender and pumpkin is soft.
-
Stir in light coconut milk and garam masala; simmer uncovered for 5 minutes to blend flavors and slightly thicken stew.
-
Remove from heat, stir in fresh lime juice, and adjust salt to taste.
-
Serve hot, garnished with chopped fresh cilantro leaves. Perfect alongside steamed rice or your favorite flatbread.
Frequently Asked Questions
Reader questions and answers for this recipe will appear here.
Customize this high-protein, vegan, anti-inflammatory curry stew to suit your taste, dietary needs, or ingredient availability with these substitutions:
- Legumes: Swap black beluga lentils with green or brown lentils, chickpeas, or split peas to maintain similar protein content and texture.
- Vegetables: Replace pumpkin with butternut squash, sweet potatoes, or carrots for comparable sweetness and nutrients.
- Dairy-Free Cream: Use almond milk, cashew cream, or oat milk instead of coconut milk for different creaminess or to avoid coconut allergies.
- Oils: Substitute olive oil with avocado oil, sunflower oil, or coconut oil based on flavor preference or budget.
- Spices: Maintain garam masala and adjust turmeric, smoked paprika, or cayenne pepper to tailor anti-inflammatory benefits and heat level.
- Extra Protein: For enhanced muscle-building, add cubed tofu or tempeh alongside lentils, keeping the dish vegan.
- Low-Carb Option: Serve the stew over cauliflower rice or sautéed greens instead of traditional rice or flatbread for a paleo-friendly twist.
These options ensure your stew stays a balanced, wholesome, and fitness-conscious meal adapted to your preferences.
Protein Highlight
This vegan curry stew is an excellent source of high-quality plant protein, featuring black beluga lentils that provide over 18 grams of protein per cooked cup. These lentils contain essential amino acids that support muscle recovery and maintenance while being low in fat and heart-healthy.
Combined with nutrient-rich pumpkin and a blend of anti-inflammatory spices like turmeric and cinnamon, this stew delivers balanced whole-food nutrition ideal for fitness enthusiasts and anyone seeking sustained energy and muscle-fueling meals.
Enjoy this easy, hearty stew as a main dish to support weight management and fullness benefits from its fiber and protein synergy. Whether you follow a vegan diet or are looking for a wholesome, fitness-friendly recipe, this curry offers robust flavor paired with nutritional benefits.
Goal Fit
This high-protein vegan black lentil and pumpkin curry stew is designed to support muscle-building, recovery, and balanced plant-based nutrition. Rich in black lentils, a top vegan protein source, this stew promotes muscle repair and growth while being 100% plant-based and gluten-free—perfect for vegan, vegetarian, and fitness-focused diets.
The inclusion of nutrient-dense pumpkin adds complex carbohydrates and fiber to sustain energy and promote healthy digestion without excess calories. Anti-inflammatory spices like turmeric, cinnamon, and ginger help reduce inflammation and support joint health—beneficial for active individuals and athletes.
As an easy, whole-food recipe with balanced macros, this stew fits well into muscle-building, meal-prep-friendly, and anti-inflammatory eating plans. Its comforting Indian-inspired flavors also make it an ideal post-workout meal or convenient nutritious dinner option.
Protein Density
This vegan black lentil and pumpkin curry stew is a nutrient-dense source of plant protein, ideal for those prioritizing high-protein, balanced whole-food meals. Black lentils provide essential amino acids crucial for muscle repair and overall health, making this stew a smart choice for fitness and health-conscious eaters.
Paired with vitamin-rich pumpkin and a blend of anti-inflammatory spices, this recipe supports fitness-friendly and athlete-fueled lifestyles. Naturally vegan, whole-food-based, and easy to prepare, it fits seamlessly into meal-prep routines.
In addition to its high protein content, the stew delivers ample fiber, vitamins, and minerals while remaining low in fat and anti-inflammatory. This helps promote fullness, metabolic health, and sustained energy levels—key factors for weight loss and heart health goals.
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