This Caribbean spiced pumpkin dish is a delicious blend of aromatic spices with a touch of heat for a flavorful meal for Fall. Enjoy this recipe as a great hearty one pot dish by itself or you can serve it with a side of cauliflower rice.
This makes a great pumpkin stew which can be adjusted to your own taste. I will warn you though that Scotch Bonnet chili is hot and spicy so you might want to adjust the heat if you have a milder palate.
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Calabaza Pumpkin
Caribbean pumpkin is also known as Calabaza and is similar to the pumpkin grown in the USA. It's large, with a thick skin and has a bright orange flesh. Calabaza is sold by the chunk in our local market and in the stores. At the vegetable market you can pick the size you want whilst the vendor wields his machete knife and cuts it up for you.
I often purchase a chunk of pumpkin to add to the dogs food that I make. Of course my dogs get home made food and nothing out of a can. I also bake pumpkin doggie cookies with coconut flour for them. They are my little four legged Diva's!
Scotch Bonnet Pepper Substitute
The Scotch bonnet pepper is a small, fiery chili pepper commonly used in Caribbean cuisine. Known for its intense heat and fruity flavor, it rates between 100,000 and 350,000 on the Scoville scale. Its heat is similar to the habanero, but it has a slightly sweeter, tropical flavor, making it a popular choice in jerk sauces, stews, and hot sauces.
If you prefer a mild heat, you can omit the Scotch Bonnet Pepper and use cayenne pepper or jalapeno pepper. Habanero pepper has a similar heat and flavor.
Health Benefits of Pumpkin
Not only is pumpkin rich in antioxidants and beta carotene, it’s very low in calories, and a very good source of dietary fiber. So reach for a large spoon and have another serving! This seems to improve the next day too. We had leftovers so I stored it in the fridge. The next day I had it for lunch and it seemed even better than before! Although did miss breakfast and had been extra hungry that day!
Ingredients
This is all you need to make this spicy dish.
- Pumpkin - Adds a sweet, hearty base to the dish.
- Red Bell Pepper - Provides a mild sweetness and vibrant color.
- Canned Tomatoes - Brings acidity and depth to the dish.
- Celery - Adds crunch and a fresh, earthy taste.
- Onion - Gives a savory foundation with mild sweetness.
- Garlic - increase the number of cloves if you wish.
- Scotch Bonnet Pepper - packs the heat.
- Ginger - Adds warmth. If you don't have fresh ginger, use ground ginger.
- Coconut oil - can be substituted with olive oil or avocado oil.
- Thyme - a popular herb in Caribbean cuisine.
- All Spice - gives a subtle, warming flavor. Is commonly used in Caribbean dishes. If you don't have all spice, use a blend of equal parts cinnamon, nutmeg and ground cloves.
- Salt & Pepper - enhances and balances the flavors.
How to Make Caribbean Spiced Pumpkin
This is a simple pumpkin stew with heat and flavor, made on the stove.
Saute onion until soft.
Add garlic, ginger and celery.
Add pumpkin chunks, spices, red bell pepper and Scotch bonnet pepper.
Add canned tomatoes and simmer until pumpkin is cooked.
Recipe Tips
If you accidentally overcook the pumpkin and it goes a bit too soft, then just puree it and make it into a soup.
If you want a little less heat than avoid the scotch bonnet pepper and swap it for a milder one, like a jalapeno. Perhaps halve the ginger too.
Storage
Store the pumpkin dish in the fridge in a sealed air tight container for up to 4 days. When reheating, thaw overnight in the fridge if frozen, and warm on the stovetop over medium heat, stirring occasionally.
Freezing Pumpkin Recipe
For longer storage, freeze the stew in airtight containers or freezer-safe bags for up to 3 months. Be sure to leave some space in the container for expansion.
More Keto Pumpkin Recipes
Enjoy pumpkin season with these other low carb recipes:
Caribbean Spiced Pumpkin
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Ingredients
- 2 cups pumpkin diced and peeled
- 1 red bell pepper deseeded and cut in chunks
- 14 oz canned tomatoes
- 2 tablespoon coconut oil
- 1 medium onion peeled and chopped
- 2 sticks celery chopped
- 2 cloves garlic minced
- 1 scotch bonnet pepper finely chopped, deseeded
- 2 teaspoons fresh ginger grated
- 1 teaspoon thyme
- ¼ teaspoon all spice
- ¼ teaspoon salt
- ¼ teaspoon black pepper
Instructions
- Heat the coconut oil in a large saucepan on a medium heat.
- Add the onion sauté for 10 minutes until soft.
- Add the garlic, celery and ginger and sauté for 5 minutes until soft.
- Add the pumpkin, red peppers, scotch bonnet pepper and spices and cook for a further 3 minutes, stirring so that the spices are evenly distributed.
- Add the canned tomatoes, bring to the boil and cover.
- Simmer for 15 to 20 minutes until the pumpkin is soft, yet still firm. You don’t want it too mushy.
- Season to taste and serve.
Notes
Nutrition
The information shown is an estimate provided by an online nutrition calculator.
