Thai Pumpkin Coconut Stew Recipe: A Creamy, Flavorful Comfort Meal
Creamy, fragrant, and full of vibrant flavors, Thai Pumpkin Coconut Stew Recipe is the perfect dish to warm you from the inside out. Sweet pumpkin blends beautifully with rich coconut milk, while the bold spices of Thai curry—lemongrass, ginger, garlic, and chili—create a deeply aromatic and satisfying stew. Each spoonful offers a balance of sweetness, heat, and umami that will delight your taste buds.
Plant-based, nutrient-dense, and naturally creamy, this stew proves that comfort food doesn’t have to be heavy or complicated. Thai Pumpkin Coconut Stew is ideal for cozy weeknight dinners, meal prep, or serving at a casual dinner party. It’s quick enough to whip up in under an hour, yet impressive in flavor and presentation.
The combination of pumpkin, coconut milk, and aromatic spices not only makes it a comforting meal but also a highly nutritious one. With every bite, you’re getting a dish rich in fiber, vitamins, and plant-based protein if paired with legumes or tofu. Its vibrant orange hue and creamy texture make it as visually appealing as it is delicious, inviting you to savor each mouthful.
Ingredients Needed
Here’s a complete ingredient list for Thai Pumpkin Coconut Stew, along with approximate calorie counts:
| Ingredient | Quantity | Approx. Calories |
|---|---|---|
| Olive oil or coconut oil | 1 tablespoon | 120 kcal |
| Onion, chopped | 1 medium | 44 kcal |
| Garlic cloves, minced | 3 cloves | 13 kcal |
| Fresh ginger, grated | 1 tablespoon | 5 kcal |
| Red bell pepper, sliced | 1 medium | 24 kcal |
| Pumpkin, peeled and diced | 3 cups (about 1 lb) | 100 kcal |
| Coconut milk | 1 can (14 oz) | 445 kcal |
| Vegetable broth | 2 cups | 30 kcal |
| Thai red curry paste | 2 tablespoons | 40 kcal |
| Lime juice | 1 tablespoon | 4 kcal |
| Soy sauce or tamari | 1 tablespoon | 10 kcal |
| Brown sugar or maple syrup | 1 teaspoon | 16 kcal |
| Salt & black pepper | To taste | 0 kcal |
| Fresh cilantro or Thai basil (optional) | 2 tablespoons | 2 kcal |
Step-by-Step Cooking Instructions
1. Sauté Aromatics
Heat olive oil or coconut oil in a large pot over medium heat. Add chopped onion and cook 3–4 minutes until translucent. Stir in garlic and ginger, cooking 30 seconds until fragrant.
2. Add Vegetables and Curry Paste
Add diced pumpkin and sliced red bell pepper. Stir in Thai red curry paste, ensuring the vegetables are evenly coated and aromatic.
3. Add Liquids
Pour in coconut milk and vegetable broth. Stir to combine, scraping up any browned bits from the bottom.
4. Simmer the Stew
Bring the mixture to a gentle boil, then reduce heat to low. Cover and simmer 20–25 minutes, or until pumpkin is tender.
5. Season and Finish
Add lime juice, soy sauce or tamari, and brown sugar. Taste and adjust salt, pepper, or curry paste to your preference.
6. Serve
Garnish with fresh cilantro or Thai basil and serve warm.
Tips for Customizing the Recipe
- Add protein: Include tofu, tempeh, or chickpeas for a complete plant-based meal.
- Boost spice: Add fresh chili slices, chili flakes, or extra curry paste for more heat.
- Extra veggies: Spinach, zucchini, green beans, or snap peas work well for added nutrition.
- Creamier texture: Blend a portion of the stew with an immersion blender for a velvety consistency.
- Alternative sweeteners: Use coconut sugar or agave instead of maple syrup for natural sweetness.
Nutritional Information (Per Serving)
| Nutrient | Amount Per Serving |
|---|---|
| Calories | 213 kcal |
| Protein | 3–4 grams |
| Fat | 14–16 grams |
| Carbohydrates | 22–25 grams |
| Fiber | 4–5 grams |
| Vitamin A | High |
| Potassium | High |
This stew is rich in vitamins, antioxidants, and healthy fats. Pumpkin provides beta-carotene and potassium, while coconut milk adds creaminess and essential medium-chain triglycerides. It’s a nourishing, plant-based comfort food that’s both satisfying and wholesome.
Serving Suggestions
- With Rice or Quinoa: Serve over steamed jasmine rice, brown rice, or quinoa to make a complete meal.
- Garnish: Fresh herbs like cilantro or Thai basil enhance aroma and flavor.
- Crunchy toppings: Toasted cashews or peanuts add texture and richness.
- Side salad: A light cucumber or green salad balances the rich coconut flavors.
- Meal prep: Store in airtight containers in the fridge for up to 4 days or freeze for up to 3 months.
Thai Pumpkin Coconut Stew: A Creamy, Flavorful Comfort Meal
4
servings10
minutes30
minutes213
kcalIngredients
1 tablespoon olive oil or coconut oil
1 medium onion, chopped
3 garlic cloves, minced
1 tablespoon fresh ginger, grated
1 medium red bell pepper, sliced
3 cups pumpkin, peeled and diced (~1 lb)
1 can (14 oz) coconut milk
2 cups vegetable broth
2 tablespoons Thai red curry paste
1 tablespoon lime juice
1 tablespoon soy sauce or tamari
1 teaspoon brown sugar or maple syrup
Salt & black pepper, to taste
2 tablespoons fresh cilantro or Thai basil, chopped (optional)
Directions
- Sauté Aromatics:
- Heat oil in a large pot over medium heat. Add onion and cook 3–4 minutes until translucent. Stir in garlic and ginger, cooking 30 seconds until fragrant.
- Add Vegetables & Curry Paste:
- Add diced pumpkin and sliced bell pepper. Stir in Thai red curry paste, coating the vegetables evenly.
- Add Liquids:
- Pour in coconut milk and vegetable broth. Stir well, scraping up any bits from the bottom.
- Simmer the Stew:
- Bring to a gentle boil, then reduce heat to low. Cover and simmer 20–25 minutes, or until pumpkin is tender.
- Season & Finish:
- Stir in lime juice, soy sauce, and brown sugar. Adjust salt, pepper, or curry paste to taste.
- Serve:
- Garnish with fresh cilantro or Thai basil and serve warm over rice, quinoa, or enjoy on its own.
Recipe Video
Notes
- Coconut Milk: Full-fat coconut milk gives a rich, creamy texture, while light coconut milk makes it lower in calories. Shake the can well before adding.
Pumpkin Choice: Sugar pumpkins or kabocha squash work best for natural sweetness and creamy texture. Avoid overly watery pumpkins.
FAQs
1. Is Thai Pumpkin Coconut Stew vegan?
Yes! This stew is naturally vegan when using vegetable broth and plant-based seasonings. It’s also gluten-free if you use tamari instead of soy sauce.
2. Can I use canned pumpkin instead of fresh pumpkin?
Yes, you can use canned pumpkin puree. Reduce the cooking time slightly and adjust the liquid as needed since canned pumpkin is softer and more concentrated.
3. Can I freeze Thai Pumpkin Coconut Stew?
Absolutely. Allow the stew to cool completely, then store in airtight containers or freezer-safe bags for up to 3 months. Reheat gently on the stovetop or in the microwave.
4. How long does it take to make this stew?
Total prep and cooking time is around 40–45 minutes. Sautéing aromatics, simmering the pumpkin, and finishing with seasonings makes it quick yet flavorful.
5. Can I make the stew spicier?
Yes! Add fresh chili slices, chili flakes, or extra Thai red curry paste to increase heat according to your taste.
6. Can I add protein to this stew?
Yes. Tofu, tempeh, or chickpeas can be added during the last 10 minutes of cooking to make it a complete, protein-rich meal.
Conclusion
Thai Pumpkin Coconut Stew is a vibrant, creamy, and comforting plant-based meal perfect for any occasion. Easy to make, flavorful, and nutrient-packed, it’s ideal for weeknight dinners, batch cooking, or cozy weekend meals. The combination of sweet pumpkin, rich coconut milk, and aromatic Thai spices creates a dish that is visually stunning and deeply satisfying.
