• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Oh My Veggies logo

  • Recipes
    • Vegetarian Recipes
    • Vegan Recipes
    • Vegetarian Main Dishes
    • Vegetarian Appetizers
    • Vegetarian Breakfast Recipes
    • Vegetarian Side Dishes
    • Dessert Recipes
    • Snack Recipes
    • Drinks
    • Sauces, Spreads and Condiments
    • Holiday Recipes
    • From our Readers
  • Cooking Tips & Hints
    • Cooking Tips
    • Plant-Based Nutrition
    • Product Reviews
  • Shop Cookbooks
  • About Us
  • Nav Social Menu

    • Facebook
    • Instagram
    • Pinterest
    • Twitter
menu icon
go to homepage
  • Find Recipes
  • Cookbooks
  • About Us
  • Freebies!
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • subscribe
    search icon
    Homepage link
    • Find Recipes
    • Cookbooks
    • About Us
    • Freebies!
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • ×
    Oh My Veggies » Vegan Recipes » Vegan Main Dishes

    Easy Vegetable Pumpkin Stir-fry

    Published: Sep 15, 2018 · by Nicole · Updated: Sep 16, 2022 · This post may contain affiliate links.

    Jump to Recipe - Print Recipe
    pumpkin stir fry

    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. 

    Easy vegan vegetable pumpkin stir-fry
    Jump to:
    • What pumpkin varieties can I use?
    • How to make pumpkin stir-fry
    • More Tasty Vegetarian Ideas
    • Recipe
    • Comments

    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 a thing as too much pumpkin. The more really is the merrier (even if things don’t get merry in a literal sense until Christmas).

    Vegan pumpkin and vegetable stir-fry with brown rice

    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' insinuates sharing, but you'll definitely want to make a huge portion to keep all to yourself. This recipe is so 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.

    Vegan red kuri squash stir-fry with vegetables and a sweet sauce

    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 compliment that of the pumpkin. Put simply, it's incredible.

    I mean - I like to switch up my meals. Cooking is a creative outlet to 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 is a great reminder of what you can create with simple, whole ingredients.

    Healthy pumpkin stir-fry with mushrooms, zucchini and rice

    What pumpkin varieties can I use?

    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 flavour 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).

    However, also keep in mind that some pumpkin varieties may cook quicker than others- so the cooking times on the recipe card may vary a bit.

    Vegan stir-fry recipe with pumpkin, mushrooms and zucchini

    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 frying pan/skillet.

    Easy vegan stir-fry with pumpkin and autumn vegetables in a frying pan

    We'll start by adding the squash pieces to a frying pan with around ¼ cup water on a medium-high heat.

    Cook for around 5 minutes, until tender, and turn over the pieces occasionally to prevent sticking.

    Next, we’re gonna add the remaining veggies with another splash of water. The vegetables I used are  zucchini, mushrooms and onion, but you can add in anything else you have in the fridge (carrots, bell pepper, aubergine, etc).

    Season with dried coriander and black pepper, stirring everything for 5 minutes until the veggies start to soften.

    Then, lower the heat and add cashew milk for extra creaminess, followed by the sauce shortly after.

    The sauce we’re using is a simple combination of tamari (or use soy sauce/liquid aminos), liquid sweetener or your choice, water and corn starch. It’s super uncomplicated, but really helps bring out the flavour of the dish.

    Continue stirring everything for another 5 minutes or so. At the last minute, turn off the heat and stir through a handful of spinach until it wilts down.

    And that’s it - your vegan pumpkin stir-fry is ready!

    Serve it with noodles or rice, garnish with sesame seeds and fresh coriander and you’ve got yourself a 25 minute dinner that’s healthy and tastes phenomenal.

    Gluten-free vegan pumpkin stir-fry with seasonal vegetables

    More Tasty Vegetarian Ideas

    • 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?

    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

    Easy Vegetable Pumpkin Stir-fry (Vegan and Gluten-free)

    This easy vegan pumpkin stir-fry is perfect for Fall! Loaded with fresh pumpkin and veggies, healthy, and ready in under 30 minutes!
    Print Recipe Pin Recipe Email Recipe
    Prep Time: 5 minutes minutes
    Cook Time: 17 minutes minutes
    Total Time: 22 minutes minutes
    Course: Main Course
    Cuisine: Vegan
    Diet: Gluten Free, Vegan, Vegetarian
    Keyword: 30 minutes or less, Dinner, earth of maria, fall, Gluten-Free, Oil free, Pumpkin, Red Kuri Squash, Squash, Stir-fry, to move, Vegetables
    Servings: 2
    Calories: 295kcal
    Author: Oh My Veggies

    Equipment

    • Deep Frying Pan or wok

    Ingredients

    • 1 Red Kuri squash (about 500g) or any other pumpkin of your choice
    • 1 cup zucchini chopped
    • 1.5 cups chestnut mushrooms
    • 1 tsp dried coriander
    • black pepper to taste
    • ¼ cup cashew milk or any other plant based milk of choice
    • 1 large handful fresh spinach
    • rice or noodles cooked, optional, for serving

    For the sauce

    • 1.5 tbsp tamari or soy sauce if not GF/liquid aminos
    • 1 tbsp maple syrup
    • 1 tsp cornstarch
    • 3 tbsp water
    US Customary - Metric

    Instructions

    • Chop the red Kuri squash in half and scoop out the seeds. Cut it into bite-sized pieces. 
    • Add the squash to a large frying pan or wok on a medium-high heat with around ¼ cup water. Cook for around 5 minutes, rotating the pieces occasionally, until they start to soften. 
    • Meanwhile, stir together the tamari, maple syrup, 3 tbsp water and cornstarch in a small mixing bowl. 
    • Add the onion, zucchini and mushrooms to the frying pan. Season well with dried coriander and black pepper, cooking and stirring for 5 minutes, until the vegetables start to soften. 
    • Lower the heat and pour in the cashew milk together with the sauce, stirring on a low-medium heat for 5-6 minutes until the vegetables are cooked through and the sauce has thickened. 
    • Turn off the heat and stir through the fresh spinach. Serve immediately with cooked rice or noodles. 

    Nutrition

    Calories: 295kcalCarbohydrates: 71gProtein: 9gFat: 1gSodium: 811mgPotassium: 2834mgFiber: 11gSugar: 23gVitamin A: 9420IUVitamin C: 94.7mgCalcium: 221mgIron: 4.7mg
    Craving more veg-friendly recipes? Shop our collection of vegetarian and vegan cookbooks, including our new Vegan Thanksgiving and Vegan Christmas cookbooks!
    Click here to pin this for later
    « Cheese Tortellini and Miso Soup
    Best Vegetarian Restaurants – Austin »

    30 Minutes or Less, Earth of Maria, Vegan Dinner Recipes, Vegan Main Dishes, Vegan Recipes, Vegan Weeknight Meals, Vegetarian Main Dishes, Vegetarian Recipes mushrooms, pumpkin, Red kuri squash, vegetables

    Reader Interactions

    Comments

    No Comments

    5 from 2 votes (2 ratings without comment)

    Something to say? Leave a comment. Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    image of the author

    Nicole is a life long vegetarian and the author of the popular vegan cookbook, Weeknight One Pot Vegan Cooking. She loves sharing her recipes and showing the world just how easy and delicious meatless meals can be!
    Learn more here.

    signature of author

    get a free 5 day vegetarian meal plan

    shop our vegetarian and vegan cookbooks

    Footer

    ↑ back to top

    • Shop Cookbooks
    • About Us
    • Work with Me
    • Contact
    • Privacy Policy
    • Terms of Use

    Still hungry? Check out our delicious family of blogs.

    veg kitchen
    step away from the carbs
    all she cooks
    midlife rambler
    wandertooth logo

    As an Amazon Associate I earn from qualifying purchases.

    Copyright © 2023 Hook & Porter Media

    201 shares

    Rate This Recipe

    Your vote:




    A rating is required
    A name is required
    An email is required

    Recipe Ratings without Comment

    Something went wrong. Please try again.