If you’re looking for a hearty, warming vegetarian meal that’s packed with flavour and nutrients, this pumpkin cauliflower curry is your new weeknight favourite. It’s full of soft cauliflower florets and pumpkin chunks simmered in a spiced tomato-miso base, topped with fresh herbs and a creamy dollop of Greek yoghurt or tzatziki.
And yes, we’re piling that delicious curry right on top of a bed of fluffy basmati or brown rice — because that’s the best way to catch all the saucy goodness.
I made this version last week while testing out ideas for a savoury pumpkin recipe, and I knew immediately it needed a spot on the blog.
Jump to:
- Ingredients for this Cauliflower and pumpkin curry
- How to make this cauliflower and pumpkin curry
- How to Serve This Pumpkin Curry Recipe
- Substitutions and Swaps
- Variations: Customise It Your Way
- Storage Tips
- FAQ
- How to Toast Mustard Seeds Without Turning Them Bitter
- Final Thoughts: An Easy Dinner You'll Make Again and Again
- More recipes like this cauliflower pumpkin curry
- Cauliflower and Pumpkin Curry
Ingredients for this Cauliflower and pumpkin curry
This cauliflower pumpkin curry is all about flavourful layers — spices, aromatics, hearty veg, and rich umami. You only need a few key items to make it sing.
Fresh Ingredients:
- Cauliflower head – cut into small cauliflower florets for even cooking.
- Pumpkin – firm types like Kent or Jap are best. Cut into 2–3 cm chunks so they hold shape.
- Brown onion – or swap with any chopped onion you have on hand.
- Garlic cloves – 2 fresh ones, finely crushed or minced.
- Fresh ginger – about 2 cm, grated. Adds brightness and warmth.
Pantry Staples:
- Curry powder – your favourite mild or medium blend.
- White miso paste – for umami richness.
- Cream - for creaminess.
- Canned diced tomatoes – builds the base.
- Canned chickpeas - drained and rinsed
- Vegetable stock - keep it vegetarian
- Basmati or brown rice – brown rice adds fibre and chew, but both are great.
- Mustard seeds – optional, but they add a little nutty crunch.
- Olive oil or coconut oil – for sautéing.
- Salt and pepper – to taste.
Optional Toppings:
- Greek yoghurt or tzatziki – for cooling creaminess.
- Fresh herbs like coriander or mint.
- A splash of lemon juice over the top brings everything to life.
How to make this cauliflower and pumpkin curry
This is an easy dinner with just a few steps — and one large frying pan or saucepan is all you need.
Step 1: Toast the Mustard Seeds
In a dry large frying pan over low-medium heat, toast 2 tablespoons of mustard seeds until they start to pop (about 30 seconds). Take care not to burn, it can become bitter! Set aside.
Step 2: Sauté Onion, Garlic, and Ginger
Heat 1 tablespoon of olive oil or coconut oil in a pan over medium heat. Once hot, sauté the brown onion for 5–6 minutes until soft and translucent. Stir in the garlic cloves and fresh ginger, and cook for another minute until fragrant.
Step 3: Add Curry Powder and Veg
Sprinkle in the curry powder and stir for 30 seconds. Add cauliflower florets and pumpkin chunks, stirring well to coat everything in the spice mix.
Step 4: Simmer
Pour in 2 cups of vegetable stock, 1 can of chickpeas and canned tomatoes (you can also add a spoonful of tomato paste for extra richness). Add the toasted mustard seeds, season with salt and pepper, and bring to a boil. Reduce to low heat and simmer uncovered for 15–20 minutes, or until the pumpkin is fork-tender.
Step 5: Stir in Miso
In a small bowl, warm ¾ cup of cream, then whisk in 1 tablespoon of white miso paste until smooth. Stir the cream–miso mixture into the curry and let it simmer on low heat for a few additional minutes to combine. Stir in most of the chopped fresh herbs, reserving some for garnish.
Step 6: Cook the Rice
While the curry simmers, cook your brown rice (or basmati) in boiling water according to the packet. Drain, fluff, and keep warm.
How to Serve This Pumpkin Curry Recipe
To serve, spoon rice into each bowl first. Ladle the hot pumpkin cauliflower curry over the top, then add a dollop of Greek yoghurt or tzatziki. Finish with extra fresh herbs, a drizzle of lemon juice, or a few baby spinach leaves for a fresh contrast.
This dish pairs beautifully with:
- A crisp green salad with zingy salad dressings
- Warm naan or flatbread
- Garlic bread
Substitutions and Swaps
This curry is flexible and forgiving. Try these easy swaps:
- No miso? Use 1 teaspoon of soy sauce for a salty umami kick.
- Swap pumpkin with sweet potato or a mix of both.
- Add 1 cup of pumpkin puree or pumpkin purée to the sauce if you prefer a thicker texture.
- Use coconut milk or coconut cream instead of miso and cream, Thai-style base.
- Stir in a spoonful of yellow curry paste for a richer sauce.
Variations: Customise It Your Way
This curry is a blank canvas. Here are a few flavourful ways to make it your own:
- Spicy curry: Add chopped green chilli, cayenne, or extra curry powder.
- Immersion blender: Blend part of the curry for a smoother base, leaving some chunks.
- Stir in baby spinach or kale at the end for an extra veg boost.
Storage Tips
- Got leftovers? You're in luck. This curry tastes even better the next day.
- Let the curry cool completely.
- Transfer to an airtight container and store leftovers in the fridge for up to 4 days.
- To freeze, place cooled curry (without rice or yoghurt) in a freezer-safe container. Freeze for up to 3 months.
- To reheat: Warm gently in a saucepan over low heat with a splash of water to loosen the sauce.
FAQ
Both brown rice and basmati work well. Brown rice adds more fibre and chewiness.
Yes, and it tastes even better the next day. Just hold off on adding yoghurt or herbs until serving.
Absolutely — lentils, or even cubed tofu make great add-ins.
It’s mildly spiced, but you can easily add chilli flakes or hot curry powder to turn it into a spicy curry.
Yes! Stir in a few spoonfuls of pumpkin puree with the tomatoes for a creamier base. But it does change the texture of the dish.
How to Toast Mustard Seeds Without Turning Them Bitter
- Use a dry pan over medium heat.
- Watch closely — they can go from perfect to burnt in seconds.
- As soon as they start to pop and jump, remove them from the heat or pan immediately..
What to Avoid:
- Don’t leave them in a hot pan after popping — they’ll keep cooking and turn bitter.
- Don’t toast them on high heat — they’ll scorch.
Final Thoughts: An Easy Dinner You'll Make Again and Again
This pumpkin cauliflower curry ticks all the boxes for a satisfying easy dinner: simple ingredients, big flavour, and total comfort in a bowl. Whether you're batch cooking for the week or looking for a savory pumpkin recipe that doesn’t taste like soup, this one's a keeper.
Don’t forget to scroll to the recipe card below to save on Pinterest - and if you make it, let me know how it went in the comments!
More recipes like this cauliflower pumpkin curry
Looking for other recipes like this? Try these:
Cauliflower and Pumpkin Curry
- Total Time: 45 minutes
- Yield: 4 1x
Description
This pumpkin cauliflower curry is a fantastic addition to a plant-based diet, with a short, wholesome ingredient list and flexible options like adding baby spinach, chickpeas, or using coconut milk for a dairy-free twist. It’s also a great way to use up pantry staples like garlic cloves, tomato paste, and pumpkin puree, and it reheats like a dream.
Ingredients
For the Curry:
- 2 tablespoon mustard seeds
- 1 tablespoon olive oil or coconut oil
- 1 brown onion, finely chopped
- 2 garlic cloves, crushed
- 2 cm fresh ginger, finely grated
- 2 tablespoon curry powder (mild or medium)
- 1 small cauliflower head, cut into florets
- 500 g pumpkin, peeled and cut into 2-3 cm chunks
- 2 cups vegetable stock
- 1 can (400g) of chickpeas, drained and rinsed
- 400 g canned diced tomatoes (add 1 tablespoon tomato paste for extra richness, optional)
- ¾ cup cream, warmed in microwave for about 25 seconds
- 1 tablespoon white miso paste
- ½ cup fresh coriander leaves, chopped (plus extra for garnish)
- Salt and pepper, to taste
For Serving:
- 300 g basmati or brown rice, cooked
- Greek yoghurt or tzatziki, to serve
- Fresh lemon juice (optional)
Instructions
Toast the Mustard Seeds (note 1)
- In a dry frying pan over medium heat, toast mustard seeds until they begin to pop (about 30 seconds). Set aside.
Sauté the Aromatics
- Heat oil in a large frying pan over medium heat. Add chopped onion and cook for 5–6 minutes until soft. Stir in garlic and ginger and sauté for 1 more minute.
Add Spices and Vegetables
- Stir in curry powder and cook for 30 seconds. Add the pumpkin and cauliflower, tossing to coat in the spice mix.
Simmer the Curry
- Add the vegetable stock, chickpeas and diced tomatoes (and tomato paste, if using), and toasted mustard seeds. Season with salt and pepper. Bring to a boil, then reduce to low heat and simmer uncovered for 15–20 minutes, or until the pumpkin is tender but still holds its shape.
Add Miso-cream mix
- In a small bowl, warm ¾ cup of cream, then whisk in 1 tablespoon of white miso paste until smooth. Stir the cream–miso mixture into the curry and let it simmer on low heat for a few additional minutes to combine.
- Stir through most of the chopped coriander.
Cook the Rice
- While the curry simmers, cook rice in boiling water according to packet instructions. Drain and fluff with a fork.
Assemble and Serve
- Divide rice between bowls. Ladle the pumpkin cauliflower curry over the rice. Top each bowl with a dollop of Greek yoghurt or tzatziki, a squeeze of lemon juice (if using), and extra fresh coriander.
Notes
- How to toast mustard seeds without turning them bitter
Use a dry pan over medium heat.
Watch closely — they can go from perfect to burnt in seconds.
As soon as they start to pop and jump, remove them from the heat or pan immediately..
What to Avoid:
Don’t leave them in a hot pan after popping — they’ll keep cooking and turn bitter.
Don’t toast them on high heat — they’ll scorch. - To store leftovers, cool the curry completely and place it in an airtight container in the fridge for up to 4 days.
- This recipe works well with sweet potato instead of pumpkin, or a mix of both.
- Prep Time: 15
- Cook Time: 30
- Category: Main
- Method: Stovetop
- Cuisine: Vegetarian
Pumpkin isn’t just tasty—it’s rich in antioxidants and vitamin A, making it a nourishing base for this curry. It also offers some surprising health benefits beyond flavour and comfort. Healthline outlines several impressive ways pumpkin can support your health.
