This Indian pumpkin curry is everything you want in a curry. It's warm and comforting with just the right blend of intoxicating spices.
I love curry! I've been dying to develop an Indian pumpkin and coconut curry recipe. I mean, are there two ingredients that say "comfort food" more than earthy pumpkin and creamy coconut milk? Here they pair up with high protein chickpeas to make a cozy, hearty dinner that everyone will love.
If you can, make this curry ahead so that all the flavors have a chance to mingle. It reheats well, and the flavor intensifies while it's waiting for you in the fridge!
Is Indian Pumpkin Curry Healthy?
Did you know that Indian pumpkin curry is a powerhouse of nutrients? Not only is it extraordinarly tasty, it's loaded with vitamins and minerals. Take a look:
- Pumpkin: Nutrient dense pumpkin is the star of this dish. It's rich in vitamin A and protective antioxidants. Butternut squash makes a good substitute if pumpkins aren't in season.
- Onion: Used as a base for so many dishes, onions are rich in compounds that reduce cholesterol levels, which may lower heart disease risk.
- Tomatoes: No curry paste or tomato paste here! We're using fresh tomatoes which are rich in lypocene. Lypocene has been linked to a reduced risk of cancer and heart disease. And, even if they weren't loaded with powerful health benefits, fresh tomatoes contribute to that authentic curry taste.
- Chickpeas: Also known as garbanzo beans, this legume is rich in fiber and protein, making chickpeas the perfect substitute for meat in vegan and vegetarian dishes.
- Garlic: Superfood garlic is packed with vitamin B and C, manganese, selenium, copper and iron.
- Ginger: Ginger has powerful anti inflammatory properties. Because of this, it's been used to treat numerous anti inflammatory conditions.
- Red Chili Peppers: Did you know that red chillies are jam packed with Vitamin C? They're also rich in antioxidants that protect against cancer and heart disease.
- Turmeric: This yellow spice has such powerfully beneficial health properties that you can buy it in supplement form! Curcumin is the substance in turmeric that's responsible for its powerful antioxidant and anti inflammatory properties.
- Coconut Milk: I used light coconut milk in this recipe to reduce the calories, but did you know that the fat in coconut milk is a healthy fat called medium chain triglycerides? Some studies have shown that MCTs decrease appetite and can contribute to weight loss.
How To Make Pumpkin Curry:
- Start by making a traditional curry base of sauteed onions, tomatoes and curry spices. This is what will give your curry that delicious warming flavor.
- Now pour in your coconut milk and bring it to a boil.
- Reduce the heat to a gentle simmer, and add your chopped pumpkin (or squash) and chickpeas.
- Put the lid on your pot, and leave everything to cook for 30 minutes. Check every 10 minutes or so to make sure that not too much liquid has boiled off. If you find that your curry is getting a bit dry, add a small cup of water and give everything a good stir.
- Lastly, take the lid off the pot and simmer for 5-10 minutes to thicken your curry sauce.
- Garnish with wedges of lime and coriander and serve alongside basmati rice. Enjoy!
*The full recipe with measurements is below.
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Indian Pumpkin Curry
- 1 onion finely chopped
- 1 tsp ginger finely chopped
- 2 garlic clove minced
- 1 red chili pepper deseeded and minced
- 360 grams tomatoes (2 cups) chopped
- 1 tsp tumeric
- 1 tbsp garam masala
- 1 tbsp curry powder
- 2 400 gram can light coconut milk (2 cans)
- 500 grams pumpkin or butternut squash (4 cups) chopped into bite size pieces
- 2 400 gram can chickpeas (2 cans)
- handful fresh coriander (cilantro)
- Heat the olive oil in a large saute pan or casserole dish, and add onion. Saute for 3-5 minutes, or until the onion begins to soften. Add the ginger, garlic and chillies and tomatoes, and saute for another 3 minute. Add the turmeric, garam masala, curry powder and saute for 1 more minute.
- Chop the pumpkin or squash into bite size pieces.
- Add the coconut milk and bring to a boil. Reduce the heat and add pumpkin and chickpeas. Put the lid on the pan and simmer for 30 minutes, adding water at regular intervals if the the curry gets dry.
- Remove the lid from the pan, and simmer for 5-10 minutes to thicken up the curry. Garnish with coriander and serve with steamed rice.