• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
That Girl Cooks Healthy
  • Home
  • About Me
    • Privacy Policy
    • Contact
    • FAQ/Disclaimer
    • Work With Me
  • Recipe Index
  • Health guidance
    • My Caribbean
  • My E-book
menu icon
go to homepage
subscribe
search icon
Homepage link
  • Home
  • About Me
    • FAQ/Disclaimer
    • Privacy Policy
    • Work With Me
  • Recipes
  • Health guidance
  • My E-book
  • ×

    BLANK » Recipe Index » Caribbean Dishes

    Caribbean Pumpkin Curry (Curry Pumpkin)

    Last Updated January 24, 2023. Published October 20, 2020 By Charla 16 Comments

    • Share
    • Tweet
    • Yummly
    • Flipboard
    • Mix
    Jump to Recipe Print Recipe
    Long curry pin
    short curry pin

    A delicious combination of pumpkin, sweet potato, tofu and a medley of vegetables cooked in a creamy coconut sauce. One taste of this vegan curry will immediately transport you to the beautiful Caribbean islands.

    one pan curry with vegetables

    As the temperature is set to decline in the UK, right now couldn't be more befitting to unleash this Caribbean style curry.

    While it's cold outside, with the temptation to hibernate until summertime (wishful thinking on my part) let me move your thoughts to the recipe in hand.

    Caribbean pumpkin curry or as we would say "curry pumpkin" is a taste of a number of Caribbean islands that will blow your mind.

    This recipe is a modified version of the previous one tweaking some of the ingredients and the cooking method.

    I purposely used tofu as opposed to peas (beans) i.e kidney etc.. because they are so commonplace in most Caribbean recipes especially the plant based ones so I wanted to use something else that is equally as filling.

    Just a reminder, if you have been following my Caribbean recipes then you will know that the name of recipes sometimes need to be adjusted to meet the approval of the Google gods i.e beef stew, beef curry etc...

    I always like to put that disclaimer out there in case one of my Caribbean readers from Jamaica, Trinidad and Tobago etc... reads the recipe title and questions it but this is also highlighted in my Caribbean Food 101 article too.

    If you haven't sampled Caribbean food, then why not try this Caribbean dish. I still find it ironic that Caribbean cuisine is gravely misunderstood and it grieves me to hear some of the responses from others about what is Caribbean food?

    Contrary to popular belief, there's more to the Caribbean than Roti, Jerk Chicken, Rice and Peas, Conch and Goat meat.

    We like to eat vegetarian food too and just like and other ethnic group, you'll find a host of vegetarian and vegans.

    A good a few examples of my vegan recipes are my  Gungo peas curry  , Pumpkin Soup (Pureed Version), Channa and aloo, Curry Jackfruit Run Down and my infamous Plantain Curry (Curry Plantain) just to name a few.

    Half a skillet of curry

    Reasons to make this curry dish

    • Great if you enjoy Caribbean recipes/flavours
    • Perfect for any die hard curry fans
    • It's a freezer friendly recipe.
    • You can carry over any left overs
    • It's vegan and gluten free
    • Use tofu as a plant based meat substitute i.e Tofu Scramble

    The steps

    steps 1-4 sauteing vegetables

    • Add the olive oil to a skillet/frying pan on medium heat then saute the onion, garlic, ginger, scallion and bell peppers until soft and fragrant.
    • Add the chopped tomatoes, thyme, shado beni, curry powder, scotch bonnet and black pepper to the skillet then stir and combine.

    steps 5-8 simmering the curry

    • Add the pumpkin, sweet potato, cho cho/christophine tofu along with the tomato paste, tamarind paste and bay leaves.
    • Finally add the coconut milk and then carefully fold into the rest of the ingredients.
    • Bring the pan to a rolling boil then reduce the heat to low and cover the pan.
    • Leave to simmer 40 - 45 minutes or until the sauce has thicken
    • Once finished add the pink salt to taste and discard the thyme stems/bay leaves.

    Where can you buy scotch bonnet?

    You can purchase scotch bonnet from Caribbean/African markets. Sometimes commercial supermarkets like Asda carry it.

    If you can't obtain scotch bonnet use habanero or chillies instead.

    Where do you buy Caribbean sweet potatoes?

    Again, you need to head to a neighbourhood/marketplace that has a high population of Caribbean people.

    You are looking for potatoes with red skin and a creamy interior. They are not the same as sweet potato yams that bare an orange flesh.

    Can you freeze this recipe?

    I would try to avoid doing so if possible simply because the texture of the tofu becomes more spongy and will absorb the curry sauce.

    If you don't mind the change in texture then go ahead and freeze but this recipe holds up a lot more when eaten from fresh

    What you serve this curry with?

    • Brown Rice
    • Quinoa
    • Baked Plantain
    •  Gluten Free Roti
    •  Rice and Peas

    quinoa with the curry

    Notes and tips

    • For best results consume the curry within 2-3 days, it holds up best if not frozen.
    • Caribbean people use mostly use calabaza pumpkin not the regular sugar pumpkin. If you can't obtain that just use butternut squash instead.
    • If you don't want to use tofu try jackfruit, peas (beans) or oyster mushrooms instead.
    • Make sure the tofu you are using is extra firm and discard the liquid that it's packaged in.
    • Be sure to use my home Jamaican Curry Powder or My Colombo Curry Powder for this recipe.
    • To save some time you may want to chop and peel all of the vegetables the night before prior to preparing the curry
    • Use cilantro/coriander if you can't obtain any shado beni, it's less pungent but very similar.
    • If you don't care for any heat either only use the skin of a scotch bonnet or not at all.
    • Use zucchini if you can't get hold of cho cho/christophine some regions know if as chayote/mirliton

    Drinks to serve with

    • Ginger Beer
    • Peanut Punch
    • Jamaican Hot Chocolate
    • Carrot Juice
    • Pumpkin Pie Smoothie

    **Don't forget to comment below and star rate if you have tried my recipes. Let's be friends and engage on Facebook and Instagram I also like to pin on Pinterest, where you can find more amazing recipes.**

    curry in a skillet

    Caribbean Pumpkin Curry (Curry Pumpkin)

    This how to make the ultimate one pan Caribbean style curry with pumpkin and a medley of vegetables with tofu pieces.
    5 from 6 votes
    Print Pin Rate
    Course: Main Entree
    Cuisine: Caribbean
    Prep Time: 30 minutes
    Cook Time: 45 minutes
    Total Time: 1 hour 15 minutes
    Calories: 369kcal
    Author: Charla

    Ingredients

    • 2 tablespoon of olive oil or coconut oil
    • 1 small onion chopped
    • 2 scallions (chives) chopped
    • ½ tablespoon ginger minced
    • 4 garlic cloves chopped
    • 3 bell peppers sliced
    • 1 large tomato chopped
    • 6 thyme sprigs
    • 1 tablespoon chado beni/cilantro (spirit weed) dried or chopped
    • 2 tablespoon of curry powder see post for recipe
    • 1 scotch bonnet chopped, skip or only use the skin if you don't want the heat level
    • 1 medium sweet potato chopped
    • 1 cho cho/christophine chopped
    • 2 cups of pumpkin chopped and peeled
    • 1 tablespoon tomato paste
    • 1 tablespoon tamarind paste
    • 2 bay leaves
    • 1 block of extra firm tofu chopped, see notes for alternatives
    • 1 can of coconut milk (2 cups/400ml)
    • 1 teaspoon Black pepper and Himalayan pink salt to taste

    Instructions

    • Add the olive oil to a skillet/frying pan on medium heat then saute the onion, garlic, ginger, scallion and bell peppers until soft and fragrant.
    • Add the chopped tomatoes, thyme, shado beni, curry powder, scotch bonnet to the skillet then stir and combine.
    • Add the pumpkin, sweet potato, cho cho/christophine tofu along with the tomato paste, tamarind paste and bay leaves.
    • Finally add the coconut milk and then carefully fold into the rest of the ingredients.
    • Bring the pan to a rolling boil then reduce the heat to low and cover the pan.
    • Leave to simmer 40 - 45 minutes or until the sauce has thicken.
    • Once finished add the black pepper and pink salt to taste and discard the thyme stems/bay leaves.

    Notes

    • For best results consume the curry within 2-3 days, it holds up best if not frozen.
    • Caribbean people use mostly use calabaza pumpkin not the regular sugar pumpkin. If you can't obtain that just use butternut squash instead.
    • If you don't want to use tofu try jackfruit, peas (beans) or oyster mushrooms instead.
    • Make sure the tofu you are using is extra firm and discard the liquid that it's packaged in.
    • Be sure to use my home Jamaican Curry Powder or My Colombo Curry Powder for this recipe.
    • To save some time you may want to chop and peel all of the vegetables the night before prior to preparing the curry
    • Use cilantro/coriander if you can't obtain any shado beni, it's less pungent but very similar.
    • If you don't care for any heat either only use the skin of a scotch bonnet or not at all.
    • Use zucchini if you can't get hold of cho cho/christophine some regions know if as chayote/mirliton

    Nutrition

    Calories: 369kcal | Carbohydrates: 30g | Protein: 5g | Fat: 28g | Saturated Fat: 19g | Sodium: 83mg | Potassium: 887mg | Fiber: 5g | Sugar: 10g | Vitamin A: 13396IU | Vitamin C: 24mg | Calcium: 91mg | Iron: 6mg
    Tried this Recipe? Tag me Today!Mention @ThatGirlCooksHealthy or tag #ThatGirlCooksHealthy!
    « Vegan Orange Hot Chocolate
    Vegan Coquito (Alcohol Free) »
    • Share
    • Tweet
    • Yummly
    • Flipboard
    • Mix

    About Charla

    I'm Charla. Caribbean foodie & Certified Health Coach. Welcome to the heaven of gluten and dairy free recipes as well as modernised healthier alternatives to some of your favourite Caribbean recipes.

    Reader Interactions

    Comments

    1. Adrianne

      October 20, 2020 at 11:25 am

      5 stars
      I love a recipe that is so healthy and packed with veggies like this one! It would be so good any night of the week and make you feel good from the inside out, yes please!!

      Reply
      • Charla

        October 20, 2020 at 4:29 pm

        Thank you Adrianne

        Reply
    2. Anjali

      October 20, 2020 at 9:47 am

      5 stars
      I love all of the spices and flavors in this recipe!! It was easy to make, warming, and super satisfying too!

      Reply
      • Charla

        October 20, 2020 at 4:29 pm

        I'm so glad you like it Anjali

        Reply
    3. Rachna

      October 20, 2020 at 9:18 am

      5 stars
      This is an absolute delicious pumpkin curry recipe. I make an Indian one but this one with the addition of coconut milk and curry powder is a real winner.

      Reply
      • Charla

        October 20, 2020 at 9:24 am

        Thank you so much.

        Reply
    4. Nart at Cooking with Nart

      October 20, 2020 at 9:00 am

      5 stars
      Ooh, I love pumpkin curry but have never tried the Caribbean version. It looks so flavorful. Will definitely give this a try!

      Reply
      • Charla

        October 20, 2020 at 9:24 am

        Thanks Nart

        Reply
    5. Dannii

      October 20, 2020 at 8:48 am

      5 stars
      I am always looking for new ways to use pumpkin and this curry looks delicious.

      Reply
      • Charla

        October 20, 2020 at 8:57 am

        Thanks Dannii

        Reply
    6. Immaculate

      February 23, 2015 at 7:08 pm

      5 stars
      Just looking at the ingredients list I know am going to dig this. It has all my favorite ingredients right in the mix. Will definitely give this a try. Thanks for posting.

      Reply
      • Charla

        March 07, 2015 at 4:58 pm

        Let me know how it turns out Imma 😉

        Reply
    7. Jolie

      December 13, 2014 at 10:49 am

      This looks amazing, I'm so keen to try it! What is in the caribbean curry paste though Charla, is there anything I can substitute? I've never seen this available at the shops where I live...

      Reply
      • Charla

        December 14, 2014 at 9:06 am

        You can use a pre blended Indian curry mix that you can buy from most grocery stores. Thanks for pointing that out I will post a link for a substitute.

        Reply
        • Linda Morris

          February 21, 2019 at 12:26 pm

          Hi Charla,

          Did you ever a link for a substitution of the curry paste please. I would love to try this curry but am lost regarding the paste.

          Reply
          • Charla

            February 21, 2019 at 9:36 pm

            Hi Linda. Are you in intolerant to the ingredients listed? You could try using just ground turmeric mixed with some water instead of making the curry.

            Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    • Email
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube

    Greetings

    I'm Charla. Caribbean foodie & Certified Health Coach. Welcome to the heaven of gluten and dairy free recipes as well as modernised healthier alternatives to some of your favourite Caribbean recipes. Learn more about me

    JOIN MY MAILING LIST AND BE THE FIRST TO KNOW WHEN I POST EXCLUSIVE HEALTHY RECIPES.

    Featured recipes

    Baked hake fillets

    Baked hake fillets

    Trinidadian Style Dhal Recipe (Vegan)

    Besitos de coco

    Besitos de coco (Vegan coconut macaroons)

    A colourful bowl of salad

    Vegan Bean Salad (Caribbean Style)

    Jamaican Rice and Peas (Gluten-Free, Vegan)

    Jamaican beef stew

    Jamaican beef stew recipe

    More

    Featured in

    Top Choice Recipes

    patty in a bun

    Vegan Kidney Bean Burger (Gluten Free)

    milk dripping from teaspoon

    2 Ingredient Vegan Condensed Milk (Paleo + Gluten Free)

    Haitian stewed chicken (Poulet Creole)

    Jamaican bammy recipe

    Jamaican Bammy Recipe

    overhead shot of the cake

    Sorrel Cake (Vegan, Gluten Free)

    ice cream in a black bowl

    Dairy Free Banana Ice Cream

    overhead shot of the juice

    June Plum Juice

    two jars of sauce

    Mango Pineapple Hot Sauce (Vinegar Free option)

    Footer

    Featured In

    Footer

    ↑ back to top

    About

    • Privacy Policy

    Contact

    • Contact
    • FAQ

    Copyright © 2020