Miso Pumpkin Red Lentil Dahl (high protein) is a cozy, nourishing dish made with creamy pumpkin, protein-rich lentils, and aromatic spices. This is a non-traditional dahl with the addition of leeks, miso and sage but it is so delicious. The base of leeks, garlic, ginger, and warming seeds creates deep flavor, while coconut milk and miso add richness and umami. A hint of lime juice and maple syrup balances the savory notes with brightness and subtle sweetness. Finished with fresh spinach, this dahl is hearty, wholesome, and perfect with rice, naan, or sourdough.
I love a good lentil recipe. For more yummy lentil recipes try my roasted red pepper dahl, thai pumpkin lentil meatballs or my smoky lentil stew with leeks and potatoes.
Why you'll love this recipe
- It is creamy, cozy, and packed with warming spices.
- It has plant-based protein from red lentils and nutrient-dense pumpkin.
- It is balanced with sweet, savory, and umami flavors from maple, miso, and spices.
- It is versatile and pairs well with rice, naan, or sourdough for a satisfying meal.
Ingredients for bone broth dahl
- Olive oil – provides the base for sautéing and helps carry the flavor of the spices.
- Leeks – add a mild, sweet onion flavor and aromatic depth.
- Garlic - brings savory depth and a subtle pungency that enhances the spices.
- Turmeric – gives earthy warmth and a golden color.
- Coriander seeds – add citrusy, nutty undertones.
- Cumin seeds – bring a warm, slightly smoky flavor.
- Fresh ginger – adds brightness and a subtle heat.
- Pumpkin – contributes creaminess, natural sweetness, and a boost of fiber.
- Bone broth (or veggie/chicken broth) – creates a savory, nourishing base.
- Coconut milk – adds creaminess and a hint of richness.
- Dried red lentils – cook quickly and break down for a hearty, protein-packed base.
- Fresh sage – gives earthy, slightly peppery herbal notes.
- Jalapeño or serrano pepper – adds a gentle or spicy heat, depending on your choice.
- Lime juice – brightens and balances the richness with acidity.
- Miso paste (mixed with water) – adds umami depth and saltiness.
- Black pepper – enhances the spice blend and adds subtle heat.
- Maple syrup – balances flavors with a touch of sweetness.
- Salt – heightens overall flavor (used sparingly since miso is salty).
- Spinach or greens of choice – stirred in at the end for freshness, nutrients, and color.
Instructions
Step 1
Cook veggies + spices.
Step 2
Add all remaining ingredients except for spinach and bring to a simmer.
Step 3
Add in spinach and stir until wilted.
Step 4
Serve and enjoy.
Substitutions
- Sage - parsley or cilantro works as a substitute. I just love the fall flavor sage imparts!
- Bone broth - vegetable broth works as a vegetarian sub.
Storage Instructions
You can store the extra dahl in a sealed container in your fridge for up to 4 days.
I also believe this recipe would freeze well.
Recipe FAQ
Dahl (also spelled dal or daal) is a traditional South Asian dish made from split pulses like lentils, peas, or beans that are simmered until soft and seasoned with spices. It’s hearty, protein-rich, and naturally gluten-free. Dahl is often enjoyed as a thick, comforting stew served with rice or bread.
No, red lentils cook quickly and do not need to be soaked.
Yes! Just use vegetable broth and this recipe will be vegan.
Recipe Pro-Tips
This recipe tastes SO GOOD with toasted sourdough if you don't have access to naan.
I like to top mine with a little greek yogurt for extra protein.
Taste and add additional salt as needed. Everyone has different saltiness preferences.
Other cozy fall dinners to try
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Miso Pumpkin Red Lentil Dahl (high protein)
Equipment
- 1 soup pot
Ingredients
- 1 tablespoon olive oil
- 5 cloves garlic - minced
- 2 medium leeks - finely chopped
- 1 jalapeno or serrano pepper - finely chopped
- 1 teaspoon turmeric
- 1 teaspoon Coriander seeds
- 1 teaspoon cumin seeds
- 2 teaspoons grated ginger
- 1 cup pumpkin
- 2 ½ cups bone broth* sub veggie broth or regular chicken broth if desired
- 1 cup coconut milk from canned full fat coconut milk
- 1 cup dried red lentils
- ¼ cup fresh chopped Sage
- Juice from 1 lime
- 2 tablespoons miso paste + 2 tablespoons water mix them together to form a "slurry" so the miso paste disolves
- Black pepper to taste
- 1 teaspoon maple syrup
- salt to taste I added about ¼ teaspoon extra of salt, miso paste is salty so you may not need any
- 2 cups fresh spinach or greens of choice
Optional Toppings and sides
- greek yogurt
- toasted sourdough or naan
Instructions
- Add olive oil to a soup pot or deep skillet over medium heat. Add leeks and jalapeno and cook for 5 minutes. Add in garlic, cumin, coriander, turmeric and ginger. Cook for another 5 minutes.
- Add all remaining ingredients to the pot except for the spinach. Bring to a simmer and cook for 15-20 more minutes, stirring occasionally, until lentils are cooked through.
- Turn off heat and fold in spinach. Stir until wilted.
- Divide out dahl and serve.
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