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Pan-Roasted Pumpkin with Lentils & Farro

Home   Recipes for Pulses, Grains, Seeds, Flakes, Flour, Ferments...   Pan-Roasted Pumpkin with Lentils & Farro
farro lentils Vegan Vegetarian Wholegrains

by Jens Hannibal March 09, 2026

Jens Hannibal, plant-focused chef and educator with over 15 years of experience, has shared another sumptuous recipe with us, a glimpse of the approach to cooking you can learn in his online course Cook with Confidence. Like the course practice recipes, this one doesn't specify any quantities - trust yourself!

Jens' online course Cook With Confidence is designed to help participants cook healthy, delicious, plant-rich meals with ease — using vegetables, pulses, grains, seeds and nuts as your foundation, and meat or dairy as optional add-ons. Whether you’re new to cooking or already comfortable in the kitchen, this course will take your skills — and your understanding of flavour — to a deeper level. You’ll learn how to trust your palate, and create meals that work without needing to follow recipes.

In the course material, practice recipes come without quantities. This is because Cook With Confidence is designed to teach you the fundamental principles of great flavour, so that you learn to trust your palate and intuition.

Jens says: "I haven’t provided quantities for the recipe. Instead I encourage you to trust your tastebuds and add flavours until you think it’s tasty. The principles you’re using are far more important than quantities: like getting proper caramelisation on the pan-fried veggies."

Jens adds: "One key thing: the total ratio of lentils and farro by volume should be no more than about a third to the quantity of pan-roasted veggies."

Ingredients

  • Olive Oil
  • Cauliflower, cut into approx. 2cm chunks or in florets
  • Kalamata Olives, pitted and roughly chopped
  • Hokkaido Pumpkin, cut into approx. 2cm chunks
  • Fennel Seed, lightly crushed in pestle and mortar (or whole)
  • Sun-Dried Tomatoes in oil, roughly chopped
  • Parsley, roughly chopped
  • Lemon Zest and Juice
  • Green Lentils (or another type of whole lentil like black, brown or speckled), cooked in vegetable stock
  • Farro Medio / Emmer (or another whole grain like rye, spelt or barley), cooked in vegetable stock
  • Walnuts
  • Sea salt

Method

  1. Add a generous amount of olive oil to a frying or sauté pan. As soon as it gives off a little smoke, add the cauliflower, olives and pumpkin. Depending on how much you’re making and the size of your pan you might need to do it in batches.

  2. Season with salt.

  3. Add splashes of water along the way to deglaze. I also have a lid on for a few minutes to help soften.

  4. Toss and turn until it’s got some nice caramelisation — and when it’s nearly ready (use a fork to test), then add a sprinkle of fennel seeds. I like a lot of fennel seeds, but you might like less. Or none at all.

  5. Either in the pan or in a bowl, mix the roasted vegetables with the rest of the ingredients.

  6. Taste and adjust seasoning, acidity and sun-dried tomatoes and/or olives depending on preference.

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