Delicata Squash & Pumpkin Curry

Add this Pumpkin Curry to your fall meal rotation for a hearty and nutritious meal.

Delicata squash and pumpkin purée add depth to the savory flavors in this hearty Pumpkin Curry. It’s perfect for eating as a soup in a squash bowl, over riced cauliflower, or alongside vegetables.

We use coconut milk in this pumpkin curry instead of dairy products to avoid milk proteins and peptides that could irritate the body. Not to mention, the pumpkin puree used in this recipe can help to reduce the risk of cancer, diabetes, and oxidative stress. [1]

Our pumpkin curry is seasoned with a homemade Fall Savory Spice blend that can bring life to many autumn meals. Simply mix or grind the following ingredients together until well combined and store in an airtight container away from light and heat:

2 Tbsp. organic dried sage
2 Tbsp. organic turmeric 
1 Tbsp. organic dried thyme
1 Tbsp. organic dried lemon 
1 Tbsp. organic ground black pepper (AIP – omit or sub)
1 tsp. organic ground coriander (AIP – omit or sub)
1 tsp. organic smoked paprika (AIP – omit or sub)
½ tsp. organic ground nutmeg (AIP – omit or sub)

If you want to make this curry more of a hearty power meal, we recommend adding 1 pound of cubed organic chicken breast or thighs in Step 3. Ground turkey or beef will also enhance the delicious curry flavors of this recipe.

TIPS:

Feel free to mix and match the vegetables with any of your favorite Paleo veggies.
Autoimmune Protocol (AIP) omissions and substitutions are listed in the recipe ingredients.

Onions and ginger being chopped for pumpkin curry.

Pumpkin curry cooking in a cast iron pan.

References:

Aziz, A., Noreen, S., Khalid, W., Ejaz, A., Faiz, I., Maham, Imad, A., None Farwa, Javed, M., Sezai Ercisli, Zühal Okcu, Romina Alina Marc, Gulzar Ahmad Nayik, Ramniwas, S., & Uddin, J. (2023). Pumpkin and Pumpkin Byproducts: Phytochemical Constitutes, Food Application and Health Benefits. ACS Omega, 8(26), 23346–23357. https://doi.org/10.1021/acsomega.3c02176

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Delicata Squash & Pumpkin Curry

Recipe by: Erin Rhae Biller, ND, FAIHM
Serves: 6
Meal: Dinner

Serves: 6
Prep Time: 5 minutes
Cook Time: 33 minutes
Total Time: 38 minutes

Print this Recipe

Ingredients

1 tbsp organic coconut oil
1 medium onion, finely chopped
3 cloves garlic, minced
1 1/2 tbsp fresh ginger, grated
2 tbsp Fall Savory Spice
2 cups delicata squash, deseeded and diced 
2 cups organic pumpkin purée (canned or homemade)
1 can (14 oz.) organic coconut milk
1 bell pepper, chopped (AIP – omit or sub)
1 zucchini, chopped
1 lb organic chicken breast or thighs, cubed (optional)
2 cups organic baby spinach
1 tbsp organic lime juice
Black pepper, to taste (AIP – omit or sub)
Fresh cilantro, for garnish

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Directions

Heat coconut oil in a large pot over medium heat. Add onion, garlic, and ginger. Sauté until onion is translucent, about 5 minutes. Stir in Fall Savory Spice blend and cook for another minute, until fragrant.
Add delicata squash and cook until tender.
Add the pumpkin purée, coconut milk, bell pepper, zucchini, and chicken (if using). Stir well to combine. Bring the mixture to a simmer and cook for 15-20 minutes, allowing the flavors to meld together.
Stir in baby spinach and lime juice. Cook until spinach is wilted, about 2-3 minutes. Season with black pepper.
Garnish with Fall Savory Spice, fresh cilantro, and lime wedges.