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BLANK » Recipe Index » Caribbean Dishes

Jamaican Pumpkin Rice

July 20, 2023 by Charla 8 Comments

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Learn how to make this flavoursome Jamaican pumpkin rice. It's so easy to make, delicious and such a perfect way to jazz up a savoury side dish.

Yellow rice in a blue bowl with thyme and scotch bonnet

Pumpkin rice is one of those must try side dishes, it is very simple to make and tastes amazing.

It really transforms a would be boring, plain old rice dish into something more gourmet on a budget.

Many Jamaican households can attest to making this particular rice while growing up. It's packed with flavour, healthy courtesy of the pumpkin and it's effortless.

Pumpkin rice is pretty much self-explanatory, it's rice is made with pumpkin. More specifically the West Indian/Calabaza pumpkin (the one with the dark green skin) is used to make the recipe.

This type of pumpkin tends to be naturally sweet which makes the recipe taste slightly sweet and offers a uniqueness to it.

The pumpkin is chopped and cooked with the rice and other ingredients such as pimento, butter, thyme, scallion garlic, coconut milk , just to name a few.

Some people add the powder from the cock soup mix for colour additional flavour.

Each household will make theirs slightly different from the other. Adding or omitting any of the aforementioned.

Ingredients that are needed to make the recipe

The different types of squash

The term squash is an umbrella description for a number of squash varieties and some of them include;

  • Kabocha
  • Butternut squash
  • Calabaza (West Indian pumpkin)
  • Acorn
  • Yellow summer
  • Bonbon
  • Gold Rush

As mentioned earlier, in the Caribbean and Latin America the most commonly used pumpkin for culinary use is the Calabaza/West Indian one.

It's a complete contrast to the Western society pumpkin. It is round and varies in size and comes if different shades - green skin orange/yellow flesh and is naturally sweet.

The health benefits of pumpkin

Like many super foods out there pumpkin is certainly no exception to the rule so let's have a look at what pumpkin is rich in

  • Low in saturated fats
  • Low in cholesterol
  • High in vitamin A and E
  • Potassium
  • Copper
  •  Fiber (Close up of the pumpkin rice

    The preparation

    My version of pumpkin rice will differ from most peoples and also how it was cooked for me when I was growing up.

    I modified the recipe in various ways which I will highlight throughout this section.

    To really give the rice that nice yellow hue I added my homemade curry powder. This gives the rice more flavour and a beautiful colour.

    I also like to use brown rice and if you have been following my recipes then you will have already known that I don't endorse white rice.

    I like to use brown rice because it is highly nutritious with an abundance of minerals. It is a complex carbohydrate that keeps you feeling fuller for longer.

    I do like to use a combination of vegetable stock and coconut milk. Most people will typically use coconut milk and/or water.

    I personally like the taste of both, the vegetable stock yields more seasoning and the coconut milk offers that creamy texture in true Caribbean style.

    Getting the ratio of liquid to rice is important so that the rice isn't too soft or mushy like risotto.

    The rest of the ingredients are pretty much the usual ones i.e thyme, pimento berries, all purpose seasoning, vegan butter, garlic, onion, scallion, black pepper/pink salt and scotch bonnet.

    Make sure to add the pumpkin last, as it cooks quite quickly, but please don't keep stirring the rice as it will turn mushy.

    Also, the pumpkin will breakdown a lot easier and compromise the texture of the rice.

    The steps

    Steps 1-6 sauteing the onions and adding the coconut milk and vegetable stock
    • On medium heat, in a medium sized non stick saucepan, add the olive oil.
    • Saute the scallion, onion and garlic until soft and translucent.
    • Stir in the coconut milk and vegetable stock.
    Steps 7-10 adding the scotch bonnet, pimento berries, brown rice and butter
    • Add the curry powder, all purpose seasoning, pimento berries scotch bonnet, thyme and vegan pumpkin and stir everything together.
    • Add the brown rice, dairy free butter and pumpkin.
    • Bring saucepan to a rolling boil then reduce the heat to medium/low.
    • Put the lid on the saucepan and allow the rice to cook for 25-30 minutes.
    Steps 11-14 adding the pumpkin and simmering the rice
    • Leave the rice to cook for the given time, don't stir the rice too much or the pumpkin will turn to mush. The rice should be fluffy, not mushy and the liquid absorbed completely.
    • Once the rice is cooked, add the black pepper and pink salt to taste.
    • Discard the thyme stems and scotch bonnet pepper before serving.

    If I use store bought vegetable stock, so I need to add any more sodium?

    It depends on the brand of vegetable stock, most are loaded with addictive and preservatives which is why I like to recommend using my homemade stock .

    Adding any pink salt is a matter of discretion and shouldn't require much anyway.

    Where can you purchase pumpkin?

    During the winter/fall pumpkin in widely available in supermarkets and in the market.

    If you're not skilled at cutting a whole pumpkin I would advise purchasing it from the market where you can ask them to cut the size that you need.

    What if I cannot find calabaza pumpkin?

    I do appreciate it might not always be possible to purchase the same type of squash which I have cited.

    All varieties of squash are linked one way or another and tied to the same family. Therefore, you can use another version of squash without it impacting the results.

    Notes and tips

    • You will need my All Purpose Seasoning and Curry Powder for this recipe.
    • My Homemade Vegetable Stock is also recommended but optional.
    • The amount of additional sodium is subject to the type of stock that you use so be sure to do a taste test, prior to adding.
    • Refrigerate any leftover rice for no more than 24 hours.
    • Freeze the rice for up to 3 months.
    • DON'T use frozen pumpkin, it will make the rice too soft/mushy, you need FRESH pumpkin for this rice dish.
    • If you cannot source pumpkin then use butternut squash as a great alternative.
    • Please follow the liquid ratio to the TEE, this will ensure that the rice won't be too soft/mushy.
    • Please refer to my How to Fix Rice article, for any troubleshoot issues.
    • Remove the thyme stems and scotch bonnet before serving.
    • Don't chop the pumpkin too small or it will breakdown during simmering and make the rice mushy.
    • Make sure you are using BASMATI BROWN RICE for this recipe, don't use any other and especially not white rice as the liquid ratio won't work.
    Half a bowl of rice

    Serving suggestions

    • Brown Stew Fish
    • Pan Fried Garlic Butter Shrimp
    • Ground Turkey
    • Nutmeg Chicken
    • Black Eyed Peas Curry
    • Ital Stew
    • Plantain Curry

    Pumpkin recipes to try

    • Gluten Free Chocolate Chip Pumpkin Bread
    • Jamaican Pumpkin Soup
    • Pumpkin Fritters
    • Vegan Pumpkin Parfait
    • Curry Pumpkin
    • Vegan Pumpkin Spice Drink
    • Vegan Pumpkin Pie Smoothie
    • Pumpkin Lentil Soup
    • Pumpkin Pone

    **Please comment below and star rate if you have tried my recipes. Support my website by leaving a donation through Buying Me a Coffee. A site to show your appreciation of my hardwork over the years.  Let's be friends and engage on YouTube, Facebook and Instagram I also like to pin on Pinterest, where you can find more amazing recipes.**

    Yellow rice in a blue bowl

    Jamaican Pumpkin Rice

    Learn how to make this flavoursome Jamaican pumpkin rice. It's so easy to make, delicious and such a perfect way to jazz up a savoury side dish.
    5 from 5 votes
    Print Pin Rate
    Course: Side Dish
    Cuisine: Jamaican
    Prep Time: 20 minutes minutes
    Cook Time: 30 minutes minutes
    Total Time: 50 minutes minutes
    Servings: 4 servings
    Calories: 261kcal
    Author: Charla

    Ingredients

    • 1 small onion sliced
    • 2 scallion chopped
    • 4 garlic cloves minced
    • ¾ cup coconut milk (177ml)
    • 1½ cups vegetable stock (355ml)
    • 1 tablespoon curry powder (6g)
    • 2 teaspoon of all purpose seasoning (10g)
    • 8 pimento berries or ⅛ teaspoon of ground allspice (optional)
    • 1 whole scotch bonnet
    • 2 tablespoon of dairy free butter (28g)
    • 6 sprigs of fresh thyme tied together
    • 1½ cups brown rice (285g) rinsed
    • 2 cups pumpkin (232g) chopped
    • black pepper and pink salt to taste according to taste

    Instructions

    • On medium heat, in a medium sized non stick saucepan, add the olive oil.
    • Saute the scallion, onion and garlic until soft and translucent.
    • Stir in the coconut milk and vegetable stock.
    • Add the curry powder, all purpose seasoning, pimento berries scotch bonnet, thyme and vegan pumpkin and stir everything together.
    • Add the brown rice, dairy free butter and pumpkin.
    • Bring saucepan to a rolling boil then reduce the heat to medium/low.
    • Put the lid on the saucepan and allow the rice to cook for 25-30 minutes.
    • Leave the rice to cook for the given time, don't stir the rice too much or the pumpkin will turn to mush. The rice should be fluffy, not mushy and the liquid absorbed completely.
    • Once the rice is cooked, add the black pepper and pink salt to taste.
    • Discard the thyme stems and scotch bonnet pepper before serving.

    Notes

    • You will need my All Purpose Seasoning and Curry Powder for this recipe.
    • My Homemade Vegetable Stock is also recommended but optional.
    • The amount of additional sodium is subject to the type of stock that you use so be sure to do a taste test, prior to adding.
    • Refrigerate any leftover rice for no more than 24 hours.
    • Freeze the rice for up to 3 months.
    • DON'T use frozen pumpkin, it will make the rice too soft/mushy, you need FRESH pumpkin for this rice dish.
    • If you cannot source pumpkin then use butternut squash as a great alternative.
    • Please follow the liquid ratio to the TEE, this will ensure that the rice won't be too soft/mushy.
    • Please refer to my How to Fix Rice article, for any troubleshoot issues.
    • Remove the thyme stems and scotch bonnet before serving.
    • Don't chop the pumpkin too small or it will breakdown during simmering and make the rice mushy.
    • Make sure you are using BASMATI BROWN RICE for this recipe, don't use any other and especially not white rice as the liquid ratio won't work.

    Nutrition

    Calories: 261kcal | Carbohydrates: 52g | Protein: 6g | Fat: 4g | Saturated Fat: 1g | Sodium: 807mg | Potassium: 614mg | Fiber: 4g | Sugar: 6g | Vitamin A: 10444IU | Vitamin C: 21mg | Calcium: 83mg | Iron: 3mg
    Tried this Recipe? Tag me Today!Mention @ThatGirlCooksHealthy or tag #ThatGirlCooksHealthy!

More Caribbean Dishes

  • Caribbean peanut punch
    Caribbean Peanut Punch
  • A single bowl of conch salad
    Bahamian Conch Salad Recipe
  • A bowl of different chopped fruit
    Tropical Fruit Salad
  • 2 glasses of mauby with ice
    Homemade Mauby Drink (Caribbean Bark Beverage)

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.

Comments

  1. Mahy says

    July 20, 2023 at 6:30 pm

    5 stars
    It's amazing how easy it is to make something as delicious as this rice. Just the way I like it!

    Reply
    • Charla says

      July 21, 2023 at 6:33 am

      Thanks Mahy

      Reply
  2. Ava M says

    July 20, 2023 at 5:24 pm

    5 stars
    Pumpkin rice is fall comfort in a bowl! The tender pumpkin adds a delicious sweetness to the savory rice. A seasonal favorite indeed!

    Reply
    • Charla says

      July 20, 2023 at 5:37 pm

      I agree!

      Reply
  3. Beth says

    July 20, 2023 at 4:52 pm

    5 stars
    I love savory pumpkin recipes like this. Everyone is always making every pumpkin dessert under the sun, but that orange gourde is AMAZING in savory dishes.

    Reply
    • Charla says

      July 20, 2023 at 4:54 pm

      I totally agree with you Beth.

      Reply
  4. TAYLER ROSS says

    July 20, 2023 at 4:42 pm

    5 stars
    I'm always looking for new side dish recipes, and this pumpkin rice looks incredible! I'll be making it for dinner tonight!

    Reply
    • Charla says

      July 20, 2023 at 4:46 pm

      Thanks Tayler and enjoy!

      Reply
5 from 5 votes (1 rating without comment)

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a picture of Charla

Hey, I'm Charla!

I'm an avid Caribbean foodie. Welcome to the haven of gluten and dairy free recipes as well as modernised healthier alternatives to some of your favourite Caribbean recipes.

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