clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
Learn how to make the heartiest and most comforting pumpkin curry with cauliflower and tomatoes. This quick and easy recipe is plant-based, oil-free, low-fat, and gluten-free.

Creamy Cauliflower and Pumpkin Curry with Tomatoes

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

  • Author: Nele Liivlaid
  • Total Time: 30 minutes
  • Yield: 4 servings 1x
  • Diet: Vegan


Learn how to make the heartiest and most comforting pumpkin curry with cauliflower and tomatoes. This quick and easy recipe is plant-based, oil-free, and gluten-free.


  • 1 small onion (71g, 2.5oz)
  • 6g (0.2oz) piece fresh root ginger
  • ½ cup (120g, 4.2oz) coconut milk
  • 2 tbsps. (37g, 1.3oz) curry paste + 2 tbsps. water
  • 175g (6.2oz) water
  • 250g (8.8oz) pumpkin, cubed
  • 250g (8.8oz) cauliflower, cut into pieces
  • 1 can (240g, 8.5oz) crushed or strained tomatoes 
  • 1/3 cup (75g, 2.6oz) tomato paste
  • 2 garlic cloves
  • 1 can (240g, 8.5oz) unsalted chickpeas, drained and rinsed
  • 75g (2.6oz) baby spinach or more

To garnish:

To serve:

50g (1.8oz) dry whole grain pasta or whole grains per serving


  1. Start with sautéing chopped onion and ginger root with a few tablespoons of water until the onion becomes translucent, about 3 minutes. Add water one tablespoon at a time whenever necessary to prevent sticking. 
  2. Next, in a mug or a small bowl, prepare the curry sauce by combining coconut milk, 2 tbsps. of water, and curry paste. Pour it onto the onion and ginger and mix. Add the rest of the water, stir, and bring to boil. 
  3. Then, add pumpkin cubes and cauliflower florets. Bring to boil again and simmer at medium heat for 7 minutes, until the pumpkin is almost tender. 
  4. After that, pour in the mixture of crushed tomatoes and tomato paste and stir to combine everything well. Cover with lid and cook for an additional 7-10 minutes. Tilt the lid to let some vapour to escape. You may stir occasionally. 
  5. Next, turn off the heat and add mix in crushed garlic cloves. Then, add fresh baby spinach as well. Simply stir it in as there’s no need to cook it. The heat of this pumpkin curry will wilt the spinach quickly. 
  6. Finally, pour in rinsed and drained cooked chickpeas and give it a stir. Let cool a bit to enhance the flavours.


Use any preferred winter squash variety. However, I’d recommend either Hokkaido pumpkin or butternut squash.

Pair this curry with cooked grains like brown rice, quinoa, buckwheat, millet, teff, sorghum, or even spelt and whole wheat berries. Alternatively, go for whole grain or legume pastas. Even whole grain sourdough bread would make an excellent addition to this pumpkin curry.

Fee free to add more baby spinach, even twice as much.

For gluten-free version, serve with quinoa, teff, rice, buckwheat, millet, or sorghum (pastas made of those grains).

In case you’re looking for a grain-free meal, pair this curry with legume-based pasta. For example, pasta made of chickpeas, lentils, beans, or edamame beans.

Nutritional info includes 50 grams of whole spelt pasta per serving.

  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Method: Stovetop


  • Serving Size: ¼ of the recipe
  • Calories: 420 kcal
  • Sodium: 287.93mg
  • Fat: 9.4g
  • Saturated Fat: 5.1g
  • Carbohydrates: 60g
  • Fiber: 15.1g
  • Protein: 17.4g

FREE 85-page E-BOOK

Guide to Transitioning to Healthy Whole Food Diet


Join Nutriplanet Family!

Learn the secrets of sustained lifestyle change for weight loss, better health and happiness in my new 85-page Practical Guide to Transitioning to Healthy Whole Food Diet including a full day’s meal plan.