Make this easy vegan pumpkin stir-fry with Red Kuri squash or any other pumpkin variety and an abundance of vegetables for a dinner that's simple, healthy and comforting. It's brilliant for a cold evening in fall or winter, and ready in under 30 minutes.
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In my opinion, it's never too early for pumpkin recipes. As soon as September 1st rolled around, I went to every grocery store looking for this wonderful orange vegetable.
Only one had it. At least I got there in the end, with a bit of time and effort.
There's also no such thing as too much pumpkin. The more really is the merrier (even if things don't get merry in a literal sense until Christmas).
So, today I'm sharing a recipe that's very representative of how I like to eat: simple, effortless, with plenty of flavor to go around.
Except 'go around' implies sharing, and you'll definitely want to make a huge portion to keep all to yourself. This recipe is perfect on a cold evening after a long day at work.
So if you want to enjoy pumpkin season with very little time and effort, this easy vegetable pumpkin stir-fry is the recipe for you.
I know that the word 'comforting' is overused, but it's pretty accurate here. Served over a bed of rice, each forkful brings in so much flavor you almost forget that these veggies are super good for you too.
The sauce adds a hint of sweetness to complement that of the pumpkin. Put simply, it's incredible.
I like to switch up my meals, because cooking is a creative outlet for me. But I have a feeling I'll keep coming back to this recipe as long as pumpkin season is here, because it's too good to make only once (or twice, or three times...).
And it's a great reminder of what you can create with simple, whole ingredients.
What pumpkin varieties can I use?
While you are probably picturing the jack-o'-lantern variety, there are actually many kinds of pumpkin out there. And frankly, which squash varieties are referred to as "pumpkin" is completely regional in nature. Just about every kind of Cucurbita is called a "pumpkin" somewhere in the world. So which should you use for this stir-fry?
I'd 100% recommend you use Red Kuri squash for this pumpkin stir-fry recipe. It has a subtle sweet flavor, a dense texture, and falls apart slightly throughout the cooking process to give more flavor to the sauce.
However, if you can't find Red Kuri squash or don't have it on hand, feel free to replace it with any winter squash or pumpkin variety.
For example, butternut or Hokkaido squash would work well too because they're on the sweeter side, just like kabocha (Japanese pumpkin).
Also keep in mind that some pumpkin varieties cook more quickly than others, so the cooking times on the recipe card may vary a bit.
Key Ingredients & Substitutions
- Red Kuri squash. Its thin skin softens as it cooks, so there's no need to peel it. Butternut, kabocha or a small sugar pumpkin all work too, but peel butternut and sugar pumpkin first, since their skins stay tough. Check out our guide to winter squash if you want to explore more varieties.
- Zucchini, mushrooms and onion. This trio gives the stir-fry its savory backbone. Chestnut (cremini) or button mushrooms are ideal. Swap in bell pepper, carrots, eggplant, broccoli or green beans depending on what's in your fridge.
- Ground coriander. It adds a warm, gently citrusy note that works beautifully with pumpkin. A good jar like Frontier Co-op organic ground coriander keeps well. In a pinch, use ground cumin or a pinch of Chinese five-spice instead.
- Tamari. This is the salty, savory base of the sauce and it keeps the dish gluten-free. We like San-J tamari. Regular soy sauce or coconut aminos work too, but coconut aminos is sweeter, so cut back on the maple syrup a little.
- Maple syrup. Just a tablespoon balances the salty tamari and echoes the pumpkin's natural sweetness. Pure maple syrup, agave or brown rice syrup are all fine.
- Cornstarch. A teaspoon of cornstarch thickens the sauce so it clings to the vegetables. Arrowroot powder or tapioca starch work the same way.
- Cashew milk. A splash makes the sauce silky and a little creamy. Any unsweetened plant-based milk works, or use light coconut milk for a richer result.
- Fresh spinach. Stirred in right at the end so it just wilts. Baby kale or chopped Swiss chard are good substitutes.
Helpful Tips
Cut the squash evenly. Aim for bite-sized pieces of about ¾ inch so they soften at the same rate. Large chunks will still be firm in the middle when everything else is done, and very small pieces can turn to mush.
Steam-fry with water instead of oil. This recipe is oil-free, so the squash cooks in a shallow splash of water over medium-high heat. As the water evaporates the pumpkin starts to brown lightly. Add another tablespoon or two whenever the pan looks dry, rather than letting it scorch. If you prefer, a teaspoon of sesame or avocado oil works fine too.
Use a wide pan or wok. Crowding the pan steams the vegetables and makes them soggy. A roomy 14-inch carbon steel wok gives everything space to cook evenly, and its high sides make stirring easy. A large, deep frying pan is a good alternative.
Mix the sauce before you start cooking. Stir the tamari, maple syrup, water and cornstarch together in a small bowl while the squash cooks, then give it one more stir right before it goes in the pan, because cornstarch settles to the bottom quickly.
Taste before serving. Different brands of tamari vary quite a bit in saltiness. Taste the stir-fry once the sauce has thickened and add a splash more tamari, a squeeze of lime or a pinch of chili flakes to get it just right.
Variations
- Add protein. Toss in cubes of easy marinated tofu, a can of chickpeas or some shelled edamame to make it even more filling.
- Make it spicy. Add a pinch of red pepper flakes with the coriander or finish with a drizzle of sriracha or chili crisp.
- Go Thai-inspired. Swap the cashew milk for coconut milk and stir in a teaspoon of red curry paste with the sauce, then finish with fresh basil and lime.
- Add ginger and garlic. Sauté a couple of minced garlic cloves and a teaspoon of grated fresh ginger with the onion for extra aromatic flavor.
- Swap the squash. Sweet potato cubes are a great stand-in when pumpkin season is over; they take about the same time to cook.
- Top it with crunch. Sprinkle over toasted sesame seeds, chopped cashews or roasted pumpkin seeds just before serving.
Serving Ideas
This pumpkin stir-fry is at its best spooned over a bowl of fluffy brown rice, which soaks up every bit of the sweet and savory sauce. Jasmine rice, quinoa or cauliflower rice work well too. For a noodle version, toss it with cooked rice noodles or soba, a bit like our soba noodle stir-fry with mushrooms and broccoli.
Finish each bowl with a sprinkle of sesame seeds, some fresh cilantro or parsley and a wedge of lime for squeezing over. If you want to round out the meal, a crunchy Asian slaw with sesame-ginger dressing adds freshness and crunch, and a small bowl of Thai pumpkin soup makes a cozy starter on a chilly night.
Storing & Freezing
Let any leftovers cool, then store them in an airtight container in the refrigerator for up to 3 to 4 days. Keep the rice or noodles in a separate container if you can, so they don't soak up all the sauce. Reheat in a pan over medium heat with a splash of water to loosen the sauce, or microwave until piping hot. This also makes a great meal prep lunch.
You can freeze the stir-fry (without the rice) for up to 2 months, though the zucchini and spinach will be softer once thawed. Thaw it overnight in the fridge, then reheat gently on the stovetop with a little water, stirring until warmed through. Add a handful of fresh spinach when reheating to brighten it back up.
How to make pumpkin stir-fry
You're probably used to roasting pumpkin in the oven. Here, it's not necessary because the Red Kuri squash cooks quickly in a wok or large frying pan.
Start by adding the squash pieces to the pan with about ¼ cup of water over medium-high heat. Cook for around 5 minutes, turning the pieces occasionally to prevent sticking, until they start to soften.
Meanwhile, whisk together the sauce. It's a simple combination of tamari (or soy sauce or liquid aminos), maple syrup or another liquid sweetener of your choice, water and cornstarch. It's super uncomplicated, but it really helps bring out the flavor of the dish.
Next, add the onion, zucchini and mushrooms with another splash of water. You can also add anything else you have in the fridge (carrots, bell pepper, eggplant, etc.). Season with ground coriander and black pepper, then stir everything for about 5 minutes, until the veggies start to soften.
Then, lower the heat and pour in the cashew milk and the sauce together. Keep stirring over low-medium heat for another 5 minutes or so, until the vegetables are cooked through and the sauce has thickened. At the last minute, turn off the heat and stir through a large handful of spinach until it wilts down.
And that's it: your vegan pumpkin stir-fry is ready!
Serve it with rice or noodles, garnish with sesame seeds and fresh cilantro or parsley, and you've got yourself a 25-minute dinner that's healthy and tastes phenomenal.
More Tasty Vegetarian Ideas
If you loved this recipe, here are a few more you might enjoy:
- If you love pumpkin, check out these savory pumpkin recipes and these pumpkin desserts.
- Make your autumn much cozier with creamy tomato pasta with tofu
- Or how about digging into a bowl of easy black bean and vegetable rice soup?
- Craving another quick stir-fry? Try this vegan noodle stir-fry.
If you're here planning your holiday menu, don't miss our new Vegan Christmas and Vegan Thanksgiving cookbooks. They're packed with all my favorite holiday-worthy recipes for a plant-based feast.
📖 Recipe
Equipment
- Wok 14-inch, or a large deep frying pan
- Deep Frying Pan if you don't have a wok
Ingredients
- 1 lb Red Kuri squash , seeded and cut into ¾-inch pieces (no need to peel), or any winter squash of your choice
- 1 small onion, halved and sliced
- 1 cup zucchini, chopped
- 1.5 cups mushrooms, sliced, such as chestnut (cremini) or button
- 1 teaspoon ground coriander
- black pepper, to taste
- ¼ cup water, plus 2-3 tablespoon more as needed, for steam-frying
- ¼ cup cashew milk, or any other plant based milk of choice
- 1 large handful fresh spinach, about 2 cups
- rice or noodles, cooked, optional, for serving
- sesame seeds, optional, for garnish
- fresh cilantro, or parsley, chopped, optional, for garnish
For the sauce
- 1.5 tablespoon tamari, or coconut aminos; use soy sauce if you don't need it gluten-free
- 1 tablespoon maple syrup
- 1 teaspoon cornstarch
- 3 tablespoon water
Instructions
- Cut the Red Kuri squash in half and scoop out the seeds. Cut it into bite-sized pieces, about ¾ inch (no need to peel Red Kuri).
- Add the squash to a wok or large frying pan with the ¼ cup water over medium-high heat. Cook for about 5 minutes, turning the pieces occasionally, until they start to soften. Add another tablespoon of water if the pan dries out.
- Meanwhile, stir together the tamari, maple syrup, cornstarch and 3 tablespoon water in a small bowl until smooth.
- Add the onion, zucchini and mushrooms to the pan with another splash of water. Season with the ground coriander and black pepper, then cook, stirring often, for about 5 minutes, until the vegetables start to soften.
- Lower the heat to medium-low. Give the sauce a quick stir, then pour it into the pan along with the cashew milk. Cook, stirring, for 5-6 minutes, until the squash is tender and the sauce has thickened.
- Turn off the heat and stir through the spinach until just wilted. Taste and add a splash more tamari if needed. Serve immediately over cooked rice or noodles, topped with sesame seeds and fresh cilantro or parsley.
Zehlia says
Super tasty and rich, satisfying mix of textures (I had it with white rice) and the maple/soy was a great touch too! I would just recommend adding in nutritional yeast at the end for an even creamier texture. Also it did take over 25mins to get all the veggies cooked down. I'd say this is more like a 40min recipe. Thanks!
Tyler Brooks says
Great seasonal pick — Red Kuri squash cooks much faster than the usual oven-roasted approach, making this a realistic weeknight dinner. Cashew milk plus a simple tamari-maple-cornstarch sauce builds flavor without a long ingredient list. Nice touch offering substitute squash varieties too, for anyone who can't find Red Kuri locally.