Caribbean spiced pumpkin is a warm, colorful, and satisfying one-pot dish made with tender pumpkin, aromatic vegetables, island spices, and a touch of chili heat. It is a flavorful fall recipe that works beautifully as a hearty main course, especially if you enjoy bold Caribbean-inspired flavors. Serve it on its own as a rustic pumpkin stew, or pair it with cauliflower rice for a low-carb meal that soaks up the rich tomato and spice sauce.
This Caribbean pumpkin stew can be adapted to suit your own taste. Scotch bonnet pepper brings a powerful heat, so use it carefully if you prefer milder food. You can reduce the amount, remove it completely, or swap it for a gentler chili. The result is still a fragrant, comforting pumpkin dish with plenty of depth from ginger, thyme, allspice, garlic, onion, and tomatoes.
Use the sections below to learn more about the ingredients, cooking method, storage tips, and the full Caribbean spiced pumpkin recipe.
Calabaza Pumpkin
Caribbean pumpkin is often known as Calabaza. It is similar to the pumpkins grown in the United States, with thick skin, a large shape, and bright orange flesh. In many Caribbean markets, Calabaza is sold in chunks rather than whole, making it easy to buy only the amount you need for a stew, curry, soup, or roasted vegetable dish.
The flesh of Calabaza pumpkin has a naturally sweet, earthy flavor that works well with savory seasonings. In this recipe, the pumpkin softens as it simmers with tomatoes, bell pepper, celery, onion, garlic, ginger, and spices. It becomes tender while still holding its shape, giving the stew a comforting texture without needing cream or heavy ingredients.
If Calabaza is not available, use another firm pumpkin or winter squash that cooks well in chunks. The key is to choose pumpkin that will become soft and flavorful without collapsing too quickly into the sauce.
Scotch Bonnet Pepper Substitute
Scotch bonnet pepper is a small, fiery chili commonly used in Caribbean cuisine. It is known for its intense heat and fruity flavor, and it is often compared with habanero pepper. The heat is strong, so a little goes a long way, especially in a dish like Caribbean spiced pumpkin where the chili infuses the whole stew.
If you enjoy spicy food, finely chop a deseeded Scotch bonnet and add it with the pumpkin and spices. If you prefer a milder version, use less chili or replace it with jalapeno pepper. Cayenne pepper can also be used in smaller amounts for controlled heat. Habanero pepper has a similar level of heat and a comparable fruity character, so it can be used as an alternative if Scotch bonnet is not available.
Health Benefits of Pumpkin
Pumpkin is a nutritious vegetable that is rich in antioxidants and beta carotene. It is also naturally low in calories and a good source of dietary fiber, making it a satisfying choice for stews and one-pot meals. Its gentle sweetness balances the heat of Scotch bonnet pepper and the acidity of canned tomatoes, creating a well-rounded dish.
This Caribbean spiced pumpkin recipe also tastes excellent the next day. As it rests, the spices, aromatics, and tomato base have more time to blend together. Leftovers make a quick lunch or dinner, and the stew can be reheated easily on the stovetop.
Ingredients
You only need a short list of simple ingredients to make this spicy Caribbean pumpkin dish.
- Pumpkin – Adds a sweet, hearty base and becomes tender as it simmers.
- Red Bell Pepper – Brings mild sweetness, color, and texture.
- Canned Tomatoes – Add acidity, moisture, and depth to the stew.
- Celery – Gives the dish a fresh, earthy flavor.
- Onion – Creates a savory foundation with natural sweetness.
- Garlic – Adds bold flavor; use extra cloves if you prefer.
- Scotch Bonnet Pepper – Provides the classic Caribbean heat.
- Ginger – Adds warmth and fragrance. Ground ginger can be used if fresh ginger is not available.
- Coconut Oil – Adds richness and works well with the spices. Olive oil or avocado oil can be used instead.
- Thyme – A popular herb in Caribbean cooking that adds an aromatic note.
- Allspice – Gives a subtle warming flavor. If needed, use a small blend of cinnamon, nutmeg, and ground cloves.
- Salt & Pepper – Enhance and balance the overall flavor.
How to Make Caribbean Spiced Pumpkin
This Caribbean spiced pumpkin stew is made on the stovetop in one saucepan. The vegetables are sautéed first to build flavor, then the pumpkin is simmered with tomatoes until tender.
Sauté the onion in coconut oil until soft and fragrant.
Add the garlic, ginger, and celery, then cook until softened.
Stir in the pumpkin chunks, red bell pepper, Scotch bonnet pepper, thyme, allspice, salt, and black pepper.
Add the canned tomatoes, cover, and simmer until the pumpkin is tender but not mushy.
Recipe Tips
For the best texture, simmer the pumpkin until it is soft enough to eat but still firm enough to hold its shape. If it cooks for too long and becomes too soft, blend the mixture into a smooth Caribbean pumpkin soup instead.
To reduce the heat, leave out the Scotch bonnet pepper or replace it with a milder chili such as jalapeno. You can also use less ginger if you want a gentler flavor. Taste before serving and adjust the salt and pepper as needed.
Storage
Store leftover Caribbean spiced pumpkin in an airtight container in the fridge for up to 4 days. Reheat it on the stovetop over medium heat, stirring occasionally, until hot throughout.
Freezing Pumpkin Recipe
For longer storage, freeze the stew in airtight containers or freezer-safe bags for up to 3 months. Leave a little space in the container for expansion. Thaw overnight in the fridge before reheating.
More Keto Pumpkin Recipes
Enjoy pumpkin season with other low-carb pumpkin ideas such as pumpkin risotto, Thai pumpkin curry, stuffed pumpkin, and roasted broccoli with pumpkin.
Caribbean Spiced Pumpkin
Angela Coleby
Ingredients
- 2 cups pumpkin diced and peeled
- 1 red bell pepper deseeded and cut into chunks
- 14 oz canned tomatoes
- 2 tablespoons coconut oil
- 1 medium onion peeled and chopped
- 2 sticks celery chopped
- 2 cloves garlic minced
- 1 Scotch bonnet pepper deseeded and finely chopped
- 2 teaspoons fresh ginger grated
- 1 teaspoon thyme
- ¼ teaspoon allspice
- ¼ teaspoon salt
- ¼ teaspoon black pepper
Instructions
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Heat the coconut oil in a large saucepan over medium heat.
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Add the onion and sauté for 10 minutes, or until soft.
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Add the garlic, celery, and ginger, then sauté for 5 minutes until softened and fragrant.
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Add the pumpkin, red bell pepper, Scotch bonnet pepper, thyme, allspice, salt, and black pepper. Cook for 3 minutes, stirring so the spices coat the vegetables evenly.
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Stir in the canned tomatoes, bring to a boil, then cover the saucepan.
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Reduce the heat and simmer for 15 to 20 minutes, until the pumpkin is tender but still holds its shape.
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Taste, adjust the seasoning if needed, and serve warm.
Notes
Nutrition
The information shown is an estimate provided by an online nutrition calculator.
