Ayurvedic Autumn Stew – Warm, Nourishing and Cleansing

A stew is the perfect dish for this. By slowly cooking vegetables with warming spices, they become both easier to digest and nutritious. This helps your body let go of what it no longer needs and simultaneously builds new energy for the colder months.

Ayurvedic pumpkin and lentil stew with ginger and turmeric

Ingredients for 2–3 persons

• 1 small Hokkaido or bottle pumpkin (about 500 g), diced
• 1 sweet potato (medium size), diced
• 1 carrot, cut in half slices
• 100 g red lentils (well washed)
• 1 small onion, finely chopped
• 2 cloves garlic, finely chopped
• 1 piece of fresh ginger (2 cm), grated
• 1 tsp turmeric powder
• 1 tsp cumin seeds (or ground)
• ½ tsp coriander powder
• ½ tsp cinnamon powder (warming for autumn)
• 600 ml vegetable stock (preferably homemade, low in salt)
• 1 handful of fresh spinach or cavolo nero (add at the end)
• 1 tbsp coconut oil or ghee
• Salt and black pepper to taste
• Fresh coriander or parsley, for garnish
• Optional: a squeeze of lemon juice for freshness

Preparation

1. Heat the coconut oil or ghee in a large pan. Add the cumin seeds and let them crackle briefly.
2. Add the onion, garlic and ginger and fry gently until translucent.
3. Sprinkle in the turmeric, coriander powder and cinnamon and stir well.
4. Add the diced pumpkin, sweet potato, and carrot. Stir-fry for a few minutes to coat the spices.
5. Add the lentils and stock. Bring to a boil, reduce the heat, and simmer gently for 25–30 minutes, or until tender and creamy.
6. At the end, stir in the spinach/cavolo nero until it just shrinks.
7. Taste and season with salt, pepper and, if desired, a squeeze of lemon.
8. Serve warm, garnished with coriander or parsley.

Why Ayurvedic responsible?

• Pumpkin & sweet potato: sweet, earthy, calming for vata.
• Lentils: easily digestible protein source, cleansing.
• Ginger & turmeric: stimulate digestion and have anti-inflammatory properties.
• Cinnamon: warming and harmonizing in autumn.