Pumpkin Rice Recipes

Pumpkin Rice Recipes 

Pumpkin rice is more than a seasonal favorite—it’s a nourishing, vibrant comfort food with deep roots in Caribbean and global kitchens. Whether you’re craving something creamy and cozy, light and spiced, or rich and tropical, these three pumpkin rice recipes bring versatility, color, and nutrition to your plate. Packed with vitamins, fiber, and flavor, pumpkin is a perfect addition to rice dishes that feed the soul and the body.

1. Creamy Jamaican Pumpkin Rice

Serves: 4–6

Prep Time: 10 minutes

Cook Time: 30 minutes

This dish is a beloved Caribbean comfort food, often served alongside fried fish or jerk chicken. The pumpkin breaks down during cooking, coating every grain of rice with a rich, golden creaminess. Coconut milk enhances the flavor and texture, while herbs add a fragrant touch.

Ingredients:

2 cups pumpkin (peeled, chopped)

1 ½ cups long grain or jasmine rice

1 cup coconut milk

1 ½ cups vegetable or chicken broth

1 stalk scallion, chopped

1 sprig thyme

2 cloves garlic, minced

1 small onion, chopped

1 Scotch bonnet pepper (whole, optional)

Salt and black pepper to taste

1 tbsp butter or coconut oil

Instructions:

In a medium saucepan, heat oil or butter and sauté onion, scallion, garlic, and thyme until fragrant.

Add pumpkin chunks and stir to coat. Cook for 5–7 minutes until the pumpkin begins to soften.

Pour in the coconut milk and broth. Bring to a simmer.

Use a fork or potato masher to mash the pumpkin slightly into the liquid, creating a semi-thick, creamy base.

Stir in the rice. Add the whole Scotch bonnet on top (do not burst it unless you want more heat).

Cover and simmer on low for 20 minutes, or until rice is tender and liquid absorbed.

Remove pepper, fluff rice with a fork, and adjust salt and pepper as needed.

Tips and Variations:

Add green peas or kidney beans for added protein and texture.

For a fully vegan version, use vegetable broth and coconut oil.

Add chopped callaloo or spinach toward the end for added nutrients.

Why It Works:

The pumpkin melts into the rice, transforming the dish into a vibrant orange masterpiece that’s as creamy as risotto but with bold Caribbean flavors. Coconut milk adds healthy fats and enhances absorption of pumpkin’s beta-carotene.

2. Spiced Pumpkin Basmati Pilaf

Serves: 4

Prep Time: 15 minutes

Cook Time: 25 minutes

If you're craving a lighter, spiced version, this Indian-inspired pilaf pairs tender cubes of roasted pumpkin with aromatic spices and basmati rice. It’s a beautifully layered dish with both sweet and savory notes.

Ingredients:

1 cup basmati rice

2 cups water or light vegetable broth

2 cups cubed pumpkin (1-inch pieces)

1 small cinnamon stick

3–4 cardamom pods

½ tsp turmeric

1 tsp cumin seeds

½ tsp ground coriander

½ tsp garam masala

1 bay leaf

1 small onion, finely chopped

1 tbsp ghee or oil

¼ cup toasted cashews or almonds (optional)

Salt to taste

Fresh cilantro for garnish

Instructions:

Rinse rice until water runs clear. Soak for 20 minutes, then drain.

Toss pumpkin cubes in a little oil and roast at 400°F (200°C) for 20 minutes or until tender and golden.

In a large pan, heat ghee or oil. Add cumin seeds, cardamom pods, cinnamon stick, and bay leaf. Sauté for 30 seconds.

Add onions and cook until translucent. Stir in turmeric, coriander, and garam masala.

Add the rice and stir to coat in the spices.

Pour in water or broth, bring to a boil, then lower heat, cover, and simmer for 15 minutes.

Once rice is cooked, gently fold in roasted pumpkin and toasted nuts.

Fluff, garnish with cilantro, and serve.

Tips and Variations:

For extra sweetness, stir in a few raisins or dried cranberries.

You can substitute squash for pumpkin if preferred.

Add a squeeze of lemon juice just before serving for brightness.

Why It Works:

This pilaf is a sophisticated blend of sweet pumpkin and warming spices. The roasted texture adds depth, and the basmati rice keeps the dish light. It’s perfect for festive meals or as a side with grilled meats or paneer.

3. Pumpkin Coconut Fried Rice

Serves: 3–4

Prep Time: 15 minutes

Cook Time: 15 minutes

This tropical twist on fried rice uses grated or finely diced pumpkin, giving the dish vibrant color and gentle sweetness. The coconut flavor, herbs, and optional chili elevate it into a quick, plant-powered weeknight favorite.

Ingredients:

3 cups cold cooked rice (preferably jasmine)

1 cup grated or finely chopped pumpkin

1 tbsp coconut oil

2 cloves garlic, minced

1 small red chili, chopped (optional)

½ cup chopped scallions

¼ cup shredded coconut (optional, for texture)

1 tbsp soy sauce or tamari

1 tsp sesame oil

Salt and pepper to taste

Lime wedges and cilantro for garnish

Instructions:

Heat coconut oil in a large skillet or wok. Sauté garlic and chili until fragrant.

Add pumpkin and stir-fry for 3–5 minutes until just tender.

Add cold rice, breaking up clumps with your spatula.

Stir in soy sauce, sesame oil, scallions, and shredded coconut.

Stir-fry for another 5 minutes until hot and slightly crispy.

Taste and adjust seasoning. Garnish with lime juice and cilantro.

Tips and Variations:

Add a scrambled egg or tofu for extra protein.

Use Thai basil or mint for extra herb flavor.

Leftover rice works best—freshly made rice can turn mushy.

Why It Works:

This dish is fast, healthy, and satisfying. The grated pumpkin blends right into the rice, boosting fiber and vitamin A without overpowering the dish. Coconut adds a layer of indulgence that makes it taste far more decadent than it is.

The Power of Pumpkin in Rice Dishes

Pumpkin’s mild sweetness and soft texture make it an ideal addition to rice. It acts as both a flavoring and a thickener, allowing you to reduce oil or cream without sacrificing richness. From the Caribbean to Asia, pumpkin and rice come together in many cultures as a symbol of abundance, health, and warmth.

Health Benefits of Pumpkin Rice:

Rich in Beta-Carotene: Supports eye and immune health.

Low in Calories, High in Fiber: Promotes satiety and gut health.

Versatile for Dietary Needs: Easily made vegan, gluten-free, or high-protein.

Cooking Tips:

Choose firm, sweet pumpkin varieties for best results (calabaza, sugar pumpkin, or kabocha).

Don’t discard the seeds—roast them for a crunchy topping.

Leftovers taste even better the next day as the flavors deepen.

Whether you’re simmering creamy Jamaican pumpkin rice, layering fragrant spices in a pilaf, or tossing everything into a tropical fried rice skillet, these dishes celebrate pumpkin in deliciously diverse ways. Try one recipe to start—or better yet, create your own fusion. Pumpkin rice isn’t just seasonal—it’s timeless.

Helpful Reading 

 Low Histamine Bread Recipes 

https://www.amazon.com/Low-Histamine-Bread-Recipes-Loaves-Sensitive-ebook/dp/B0F2SNZKDR/

The Dahlia Microfarm: Starting a Profitable Backyard Flower Business 

https://www.amazon.com/Dahlia-Microfarm-Starting-Profitable-Vegetables-ebook/dp/B0F4XYPR3Z/

Lavender for Weddings and Events: Grow and Create DIY Bouquets, Decor and More 

https://www.amazon.com/Lavender-Weddings-Events-Bouquets-Flowers-ebook/dp/B0F4YSH9M3/