This incredibly delicious, veggie-loaded pumpkin curry recipe was created out of my love of using pumpkin in savory dishes, not just baked goods! I paired canned pumpkin puree with coconut milk and a touch of peanut butter to make the texture incredibly creamy. Strips of bell pepper and chickpeas add some crunch, while a fragrant base of ginger, garlic, and Thai red curry paste pack a ton of flavor. Enjoy this one-pot meal for a weeknight dinner on a chilly fall evening or make it in advance for meal prep!
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Lizzie’s Dietitian Notes
There’s nothing I love more than cooking with vegetables that are in season, and this is especially true when pumpkin enters the chat every fall! But as a dietitian, I aim to create dishes that are nourishing and wholesome and not another pumpkin spice treat with about 50 grams of sugar and no actual pumpkin. (See my Pumpkin Mousse and Pumpkin Bars for lightened up versions if you do want something sweet!)
So when I set out to develop this pumpkin curry, I chose ingredients with fiber, protein, and beneficial plant compounds…but also flavor. Using red curry paste provided a ton of flavor without much effort, and canned pumpkin contributed a lot of creaminess without an overbearing taste. The result was a nutritionally balanced meal that had me full for hours after eating it! See also, my Spaghetti Squash Curry.
The ingredients are also dairy-free, gluten-free, vegan, and vegetarian, despite the dish tasting so creamy and hearty! I’m excited that I can recommend this recipe when cooking for a group or family that has mixed dietary needs or simply wants to eat more plant foods without it feeling too overwhelming. For more yummy meals, see my 23 Healthy Fall Recipes Packed With Seasonal Produce.
Ingredients and Substitutions
- Extra virgin olive oil: Sub coconut oil.
- Onion: I have successfully made this recipe with yellow, red, and white onion. Shallots also work.
- Garlic: Fresh garlic cloves add the strongest flavor. Sub a teaspoon of garlic powder or dried minced garlic if fresh isn’t available.
- Ginger: I also recommend using fresh ginger. In a pinch, sub ½ teaspoon ground ginger.
- Red curry paste: My favorite brand is Thai Kitchen red curry paste that’s vegan and gluten-free and includes spices typically used in pumpkin curry, like lemongrass, red chili pepper, and coriander. It’s not too spicy in my opinion, which I like when making this dish for my young kids. Other Thai red curry pastes can be substituted, but keep in mind that they may have a different spice level or flavor. If you don’t have Thai curry paste, use ½ teaspoon chili powder, ½ teaspoon ground cumin, ½ teaspoon garlic powder, ¼ teaspoon onion powder, ¼ teaspoon ground coriander, ¼ teaspoon crushed red pepper flakes, and the zest of 1 lime. This blend isn’t a perfect substitute, but it will provide similar flavors.
- Pumpkin: Use canned pumpkin puree in Thai pumpkin curry, not pumpkin pie filling. I tested this recipe with two different brands, and I found that Libby’s provided just the right amount of thickness to the dish’s texture. Canned butternut squash puree, sweet potato puree, or homemade roasted pumpkin puree (1.75 to 2 cups) can also be substituted. Any winter squash could technically be used, but I have not tested it with all of the varieties.
- Coconut milk: Use canned full-fat coconut milk for an ultra creamy texture! I like to use Native Forest “simple” coconut milk, since it doesn’t have any gums that could potentially change the desired texture of the dish. Substitute light coconut milk to decrease the total calories and fat content if desired.
- Diced tomatoes: Petite diced tomatoes work very well, since they’re the perfect size and not overwhelming to eat in one bite. Regular diced tomatoes or even crushed tomatoes should also work.
- Chickpeas: Swap in another type of white beans, such as cannellini or navy, if needed. Cooked lentils also work. Use 1.75 to 2 cups.
- Bell pepper: Any color works! I also like substituting matchstick carrots if that’s what I have on hand.
- Peanut butter: Creamy natural peanut butter (with only one or two ingredients: peanuts and salt) is the best choice. Sub almond butter if desired, or use sunflower seed butter to make it nut-free.
- Lime: I love the addition of lime because it adds an acid to balance the salt, fat, and heat in the dish. Use rice vinegar or even soy sauce if lime juice isn’t available.
- Cilantro: Parsley also works!
- Naan: The best part about curry is mopping up the last few bites! I like to serve the dish with mini naan, but pita bread or a piece of crusty bread also pair well.
How to Make Pumpkin Curry
The full recipe card with ingredient amounts and instructions is at the bottom of the post. Here’s a preview of the steps with photos.
Warm olive oil in a large skillet. Add onions and cook until slightly softened. Stir in garlic and ginger.
Add the red curry paste shortly after the garlic and ginger to avoid burning them.
Stir to coat the onions, garlic, and ginger in the paste. Cook for just 30 to 90 seconds until fragrant.
Add the pumpkin puree, coconut milk, and tomatoes with their juices to the skillet.
Stir until the mixture is smooth. The pumpkin will be thick and may need to be stirred several times to be incorporated.
Add the bell pepper strips and chickpeas. Adding them now instead of at the beginning ensures they get tender without overcooking.
Let the mixture simmer over medium-low heat until thickened to the consistency of a thick soup or chili.
Stir the creamy peanut butter into the curry until smooth.
Remove from heat, and squeeze the lime juice into the dish.
Sprinkle with cilantro before enjoying with naan!
Expert Tips
- Building flavor: Sweating the onion in oil, followed by coating the onion, garlic, and ginger in the red curry paste is important for building flavor in pumpkin curry. The fat in the oil helps draw out the fat-soluble compounds that provide flavor. I have found that adding coconut milk too early, at the same time as the curry paste, leads to a less pronounced/more diluted flavor.
- Adjusting the spice level: Use an extra tablespoon of red curry paste for more heat. A diced red chile pepper or ½ teaspoon of crushed red pepper flakes would also do the trick.
- Getting the right consistency: For a curry that’s not too thick and not too watery, take the time to simmer it uncovered so that excess liquid can evaporate. My preferred consistency is similar to a thick soup or chili!
Easy Ways to Customize It
- Add more veggies: Stir in chopped baby spinach or kale towards the end for some leafy greens. Cauliflower is another great addition and can be added at the same time as the chickpeas. Keep in mind the pan will be fuller with it though.
- Boost the protein: Add cubed tofu or cooked shredded chicken to the curry at the same time as the chickpeas. The curry will be thicker/more crowded if you add extra ingredients (but still delish).
- Change the garnishes: Serve with Greek yogurt (also adds protein) or coconut yogurt, stewed apples, coconut flakes, chopped peanuts or cashews, or cinnamon.
Serving Ideas
My favorite way to serve pumpkin curry is with warm naan or pita. I also love it over brown or jasmine rice! For a different variation, serve it with quinoa or cauliflower rice (low-carb option). This dish stands alone as a complete meal, but a green salad, roasted broccoli, or steamed green beans are great on the side!
Storing, Freezing, and Reheating
Keep pumpkin curry leftovers in an airtight container in the refrigerator for 3 to 4 days. Reheat in a skillet over medium heat, stirring occasionally, for 5 to 7 minutes until warm. It can also be reheated in the microwave in 30-second intervals on high, stirring in between.
The curry will thicken a little as it sits. I personally like the thickened texture, but it can easily be thinned with a splash of broth, coconut milk, or even plain water if desired.
To freeze this recipe, let it cool completely then transfer to airtight containers. Leave an inch of headspace to allow for expansion. Seal tightly, label, and freeze for up to 3 months. Use Souper Cubes if you want to freeze individual portions for meal prep!
Thaw in the fridge overnight, then follow the above reheating instructions. To reheat from frozen, transfer to a saucepan with a lid. Keep covered and warm over medium-low heat, stirring frequently to prevent scorching. Add a splash of water or broth if needed to thin.
More Pumpkin Recipes
📖 Recipe
Pumpkin Curry
Ingredients
- 1 tablespoon extra virgin olive oil
- 1 cup diced yellow onion - from about ½ medium onion
- 2 large garlic cloves - minced or pressed
- 1 inch knob fresh ginger - peeled and minced, about 1 tablespoon
- ½ teaspoon salt - more to taste
- 2 tablespoons Thai red curry paste - more to taste
- 15 ounces canned pumpkin
- 14.5 ounces petite diced tomatoes with their juices - can sub diced tomatoes
- 13.5 ounces full-fat coconut milk
- 15 ounces chickpeas - drained and rinsed
- 1 medium bell pepper - seeded and cut into 1.5-inch pieces
- 2 tablespoons creamy natural peanut butter
- 1 to 2 tablespoons freshly squeezed lime juice
- ¼ cup finely chopped fresh cilantro - plus more for garnish
- Naan - for serving; omit or sub rice for gluten-free
- Lime wedges - for serving
Instructions
- Warm olive oil in a large skillet over medium heat. Add the diced onion. Cook, stirring occasionally, for 3 to 4 minutes until softened.
- Stir in the garlic, ginger, and salt. Cook for another minute until fragrant, being careful not to burn the garlic.
- Add the red curry paste to the pan. Stir to coat the onion mixture, and cook for just a minute until fragrant.
- Add the pumpkin, tomatoes, and coconut milk to the pan. Stir until smooth.
- Stir the chickpeas and bell pepper into the mixture.
- Cook over medium-low heat to maintain a simmer, stirring occasionally, for 20 to 30 minutes until slightly thickened and the bell peppers have softened. I personally like the consistency to be similar to a thick soup or chili, but feel free to cook it for shorter or longer depending on personal preference.
- Stir in the peanut butter until smooth.
- Remove from heat. Add the lime juice and cilantro, and stir well.
- Serve warm with naan and garnished with additional cilantro!
- Leave a rating or review by tapping the stars on this recipe card (above) or in the comments section (at the end of the post)!
Notes
- Red curry paste: My favorite brand is Thai kitchen. For a substitute, use ½ teaspoon chili powder, ½ teaspoon ground cumin, ½ teaspoon garlic powder, ¼ teaspoon onion powder, ¼ teaspoon ground coriander, ¼ teaspoon crushed red pepper flakes, and the zest of 1 lime. It won’t be a perfect match but it will provide similar flavors.
- Storage and reheating: Keep leftovers in an airtight container in the fridge for 3 to 4 days. Reheat in a skillet over medium heat or in a microwave-safe bowl in 30-second intervals on high until warm.
- Freezing: Let the curry cool completely then transfer to freezer-safe containers, leaving an inch of headspace. Seal tightly, label, and freeze for up to 3 months. Thaw in the fridge overnight before reheating.
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