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Pumpkin goulash {vegan} Healthy filling food

Thanks to lentils and pumpkin the recipe is protein-rich & low carb. Pumpkin is a healthy filling food that contains only about 25 kcal per 100 g of pumpkin meat. Pumpkin also contains numerous nutrients such as vitamin A, potassium, magnesium and calcium, and the beta-carotene contained in pumpkin has an antioxidant effect. Great properties, which we can use for ourselves at the same time with this recipe.
Course Main Course
Keyword kürbis, kürbisgulasch, vegan,
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 4 portions
Author Adaeze

Ingredients

  • 3 onions
  • 300 g brown lentils
  • 2 tbsp tomato paste
  • 2 bay leaves
  • 1 tsp paprika powder
  • 2-3 juniper berries
  • 1 cinnamon stick
  • 1 pinch curcuma powder
  • 1 liter vegetable stock
  • 1 Hokaido pumpkin (ca. 750g)
  • some oil
  • salt
  • pepper
  • 1 bunch parsley

Instructions

  • Peel, halve and chop the onions. Wash, halve, remove seeds and chop the pumpkin.
  • Heat some oil in a pan. Steam onions in it. Add the tomato paste and roast for another 2-3 minutes. Add the lentils and deglaze with the vegetable stock. Add the bay leaves and the other spices and simmer for about 15 minutes at low heat. 
  • Add the pumpkin pieces and simmer for another 15 minutes. The pumpkin meat should remain firm to the bite. Finally add salt and pepper. 
  • Garnish the pumpkin goulash with chopped parsley. Noodles go well with it. 

Notes

The goulash can be eaten pure or with a classic side dish such as ribbon noodles.