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Pumpkin Dal
5 from 6 votes

Pumpkin Dal

Pumpkin Dal, or Squash Dal, is a simple yet flavorful dish that's perfect for a cozy weeknight meal. Made with fragrant spices, creamy pumpkin, and protein-rich lentils. Serve it with rice or naan bread.

Prep Time
10 mins
Cook Time
25 mins
Total Time
35 mins
Servings: 4
Calories: 239 kcal
Course: Main Course
Cuisine: Indian

Ingredients

  • 1 cup split pigeon pea or Red Lentils, washed, aka toor dal
  • 1 tablespoon ghee use plant-based oil for vegan, or oil
  • ½ tsp cumin seeds aka Jeera
  • 1/8 teaspoon asafoetida aka hing
  • 10-12 curry leaves aka Kadi Patta
  • 1 green chili pepper finely diced*
  • 3/4 cup onion finely diced
  • 1 inch ginger grated
  • 3/4 cup tomato finely chopped
  • 2 cups pumpkin peeled, deseeded, and cut into large cubes, about 350 grams
  • 3 cups water
  • 2 teaspoon lime juice optional, or lemon juice
  • cilantro to garnish, leaves
Spices
  • 1/2 teaspoon turmeric powder aka haldi
  • 1/2 teaspoon red chili powder mild, adjust to taste, Mirchi powder
  • 1 teaspoon coriander powder dhaniya powder
  • 1 teaspoon salt adjust to taste

Instructions

Instant Pot Method
    Cup of Yum
  1. Start the instant pot in SAUTE mode and heat the oil in it. Add cumin seeds, asafoetida, and curry leaves. Saute for 30 seconds until the cumin changes color.
  2. Then add green chili, onions, and ginger. Saute for 3 minutes until the onion is translucent.
  3. Add chopped tomato and spices. Stir well and saute for couple of minutes.
  4. Add the dal, cubed pumpkin, and water. Give it all a good stir.
  5. Press CANCEL and close the instant pot lid with the vent in the sealing position. Press MANUAL or Pressure Cook mode for 5 minutes.
  6. After the instant pot beeps, let the pressure release naturally for 10 minutes, then release the pressure manually (10-minute NPR). Open the lid.
  7. Add lime juice and garnish with cilantro leaves. Pumpkin Dal is ready. Serve over rice.
Stovetop Pressure Cooker Method
  1. Heat oil in the pressure cooker on a medium-high flame. Add cumin seeds, asafoetida, and curry leaves. Saute for 30 seconds until the cumin changes color.
  2. Then add green chili, onions, and ginger. Saute for 2-3 minutes until the onion is translucent. Add chopped tomato and spices. Stir well and cook for 2 minutes. Add the dal, cubed pumpkin, and water. Give it all a good stir.
  3. Cover the lid, turn the heat on high flame and pressure cook it until your hear two whistles. Turn off heat and let the pressure release naturally. 
  4. Open the lid. Add lime juice and garnish with cilantro leaves. Pumpkin Dal is ready. Serve over rice.

Notes

  • Make it Vegan: Replace ghee with your favorite plant-based oil to make this recipe vegan.
  • Green Chili Pepper: It is optional, but I highly recommend it because it adds flavor and heat to the dal. Use Thai, birdseye, or Serrano peppers.
  • Add Greens: You can add spinach, kale, or fenugreek leaves (methi) at the end after pressure cooking if you like. 
  • Consistency: I left the pumpkins as pieces after the dal was cooked. If you prefer a mashed consistency, you can whisk it all up for a smoother consistency. 
  • Other squash or veggies: I used pumpkin, but any other squash will work too. You can also replace pumpkin with zucchini in this recipe.
  • Coconut Pumpkin Dal Variation: Add 1/2 cup of coconut milk at the end to make this a creamier coconut pumpkin dal.

Nutrition Information

Calories 239kcal (12%) Carbohydrates 37g (12%) Protein 14g (28%) Fat 5g (8%) Saturated Fat 2g (10%) Polyunsaturated Fat 0.5g (3%) Monounsaturated Fat 1g (5%) Cholesterol 10mg (3%) Sodium 638mg (27%) Potassium 775mg (16%) Fiber 16g (64%) Sugar 5g (10%) Vitamin A 5364IU (107%) Vitamin C 65mg (72%) Calcium 67mg (7%) Iron 5mg (28%)

Nutrition Facts

Serving: 4 Serving

Amount Per Serving

Calories 239

% Daily Value*

Calories 239kcal 12%
Carbohydrates 37g 12%
Protein 14g 28%
Fat 5g 8%
Saturated Fat 2g 10%
Polyunsaturated Fat 0.5g 3%
Monounsaturated Fat 1g 5%
Cholesterol 10mg 3%
Sodium 638mg 27%
Potassium 775mg 16%
Fiber 16g 64%
Sugar 5g 10%
Vitamin A 5364IU 107%
Vitamin C 65mg 72%
Calcium 67mg 7%
Iron 5mg 28%

* Percent Daily Values are based on a 2,000 calorie diet.