Go Back

Trinidad Curry Pumpkin Recipe

This authentic Trinidad curry pumpkin is full of Caribbean flavors and is the perfect low-carb friendly showstopper recipe. Sweet and savory perfectly married. Fresh pumpkin with onion, garlic, and bold Madras curry powder full of turmeric, cumin, fenugreek, and chilies. The simple secret ingredient, sugar, balances the boldness of the spices. Even those who second guess curry recipes love this curry pumpkin dish.
25.6g carbs, 3.6 g fat, 1.8 g protein
*nutritional content based on ¼cup of erythritol instead of sugar
Prep Time 20 mins
Cook Time 45 mins
Course Side Dish
Cuisine Caribbean, Indian, Trinidad
Servings 6
Calories 86 kcal


  • sautee pan or wok (with lid)
  • measuring cup
  • cutting board
  • vegetable peeler
  • large knife


  • 1 tbsp olive oil extra virgin if available
  • 1 tbsp curry powder Chief Curry Powder
  • 3 cups chopped pumpkin squash can substitute most winter quash
  • 1/4 cup large yellow onion
  • 2 cloves garlic
  • 1 tsp turmeric
  • 1 tsp cumin
  • 1 tsp garlic salt
  • 1/4 tsp ground cayenne pepper or less
  • ½ tsp salt (optional)
  • ¼-½ cup sugar or erythritol (to taste)


For Preparing the pumpkin

  • Cut the pumpkin into small cubes or grab your ready prepared bag from the freezer or other pre-cut winter squash. You also need your ¼ cup large yellow onion diced, two cloves of garlic minced, and one tablespoon of olive oil ready to go.

For The Sauté Phase

  • Set your stovetop on medium heat, and add one tablespoon of olive oil to your sauté pan or wok.
  • After the oil heats, add the onion and garlic mixture. About 5 minutes later the onions and garlic will turn to a golden brown. If your stove is really hot when you introduce the ingredients, it will take less time. If your stove isn't hot, it could take up to 7 minutes to achieve the right color.
  • While your onion and garlic are browning, make your curry paste by adding one tablespoon of Chief's curry powder to a small measuring cup with one tablespoon of water.
  • Pour your curry paste over your sautéed onions and garlic and mix well.
  • Immediately add your pumpkin. Mix it gently in, lower your stovetop to around 3, so well below medium, and cover with a lid immediately. Stir occasionally for the next 45 minutes.

For The Simmer Phase

  • At the start of the next 45 minutes, set your timer for 30 minutes to check on the pumpkin.
  • Your pumpkin and sautéed vegetables will marry with the curry pumpkin on low heat (around halfway between low and medium) with the lid on. Notice how I’ve not added any liquid. The pumpkin makes it’s own water. I don’t add water until near the end.
  • At the 30 minute mark, add seasonings. With the same mixing cup used to make the curry paste, mix together one teaspoon of turmeric, one teaspoon of cumin, one teaspoon of garlic salt, and a pinch of crushed or ground red pepper.
  • Pour this dry spice mixture into your pan and mix gently. Put the lid back and leave alone for another 15 minutes.
  • Once the pumpkin has been on a low level of about level 3 for 45 minutes it should be soft enough to mash. If 45 minutes have passed and the pumpkin is not soft enough to smash like mashed potatoes, add a little water and turn the stove up to medium. When I add water, I add it in two tablespoon increments about 5 minutes apart. You don’t want to add too much water at one time. If you are getting impatient, then don't add more than ¼ cup of water at any one time.
  • Salt to taste. I use 1/2 teaspoon. (optional)
  • Highly recommended is adding the secret ingredient! Sugar. If you prefer a sugar substitute, add erythritol. I start with ¼ cup of either sugar or erythritol, mix and taste, and then if necessary add up to ¼ cup more one tablespoon at a time. Note that ¼cup is 4 tablespoons.
    I usually only use ¼ cup in mine, but when I want it sweeter, I will add up to ¼ cup more in small increments.
Keyword curry pumpkin, trinidad curry pumkin