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Airfryer Meal Prep: Pumpkin Bowl, Lentil Curry & Roasted Pumpkin Soup

Want to meal prep without eating the same thing every day? This recipe is all about creating flavour-packed building blocks — simple components you can roast once in your Cuisinart Tri-Zone Airfryer and turn into three totally different, delicious plant-based meals. You’ll roast up pumpkin, chickpeas and a mix of veggies, then use them as the base for a cosy autumn nourish bowl, a hearty lentil curry, and a silky roasted pumpkin soup.

Takes 1 hour 20 minutes

Serves 2

Ingredients
 

Zone 1 – Roasted Pumpkin

  • 1 medium pumpkin or butternut squash approx. 1.2kg, peeled & cubed
  • 1 tbsp olive oil
  • Salt & pepper

Zone 2 – Crispy Chickpeas

  • 2 tins chickpeas drained & patted dry
  • 1 tbsp olive oil
  • 1 tsp smoked paprika
  • 1 tbsp tamari or soy sauce
  • Pinch of salt

Zone 3 – Lentil and coconut Curry

  • 1/2 red onion sliced
  • 1 carrot chopped
  • 1 red pepper chopped
  • 1 courgette zucchini, chopped
  • 1 tin 400g brown or green lentils, drained
  • 1 tbsp curry powder
  • ½ tsp turmeric
  • 1 tbsp ground cumin
  • Pinch of salt
  • 300 ml of coconut milk

Extras for Assembly

  • 400 ml vegetable stock
  • 200 g cooked rice or quinoa
  • 20 g fresh coriander
  • Juice of 1 lime
  • 1 avocado
  • 2 tbsp pumpkin seeds

Tahini-Lemon Dressing

  • 2 tbsp tahini
  • Juice of ½ lemon
  • 1 tbsp olive oil
  • 1 tsp maple syrup
  • 2 tbsp warm water
  • Pinch of salt

Instructions
 

Cook the Components in the Cuisinart Tri-Zone Airfryer

  • Zone 1 – Pumpkin: Roast at 190°C for 25–30 mins, tossing halfway, until golden and soft.
  • Zone 2 – Chickpeas: Toss with oil, paprika, tamari, and salt. Roast at 190°C for 20–25 mins, shaking halfway, until crisp.
  • Zone 3 – curry: add all ingredients to a bowl that will fit in your air fryer drawer and Roast at 180°C for 20–25 mins, until tender and cooked through.
  • Let cool slightly before assembling or refrigerating in containers.

Assemble Your Dishes

    Meal 1 – Pumpkin Nourish Bowl

    • Add a base of quinoa or rice to a bowl.
    • Top with roasted pumpkin (Zone 1) and crispy chickpeas (Zone 2).
    • Add sliced avocado and a sprinkle of pumpkin seeds.
    • Drizzle with tahini-lemon dressing.

    Meal 2 – Coconut Lentil Curry

    • Serve with rice and garnish with fresh coriander.

    Meal 3 – Roasted Pumpkin Soup

    • In a blender, combine the remaining roasted pumpkin (Zone 1) with 300–400ml vegetable stock, 100ml coconut milk, and a pinch of salt.
    • Blend until smooth and creamy.
    • Warm gently before serving and drizzle with tahini or a spoon of coconut milk.

    Serving / Storage Tips

    • Keep each roasted component in airtight containers in the fridge for up to 2-3 days.
    • Mix and match through the week — or batch blend the soup for the freezer!
    • A simple, efficient autumn meal prep that shows off the Tri-Zone Airfryer’s full range — roasting, crisping, and creating the base for both a curry and a soup.
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