Pumpkin Parsnip Curry

Pumpkin Parsnip Curry

Pumpkin Parsnip Curry is a little sweet & spicy dish that is creamy, rich, and perfect for fall! The hearty parsnips pair well with the canned pumpkin, but you may also try this recipe with fresh pumpkin and roasting it in the oven with the root vegetables before sautéeing. If you don’t like coconut milk, try substituting it for a low-fat alternative.


Serves: 4-5 Time: 45 Minutes

Pumpkin Parsnip Curry

  • 1 large parsnip, small dice
  • 1/2 yellow onion, diced
  • 1 large carrot, small dice
  • 2 cups pumpkin puree
  • 1 can chickpeas, drained & rinsed
  • 1 can lite coconut milk or 1 cup vegetable broth
  • 2 garlic cloves, minced
  • 1 tsp ground ginger
  • 1 Tbs red curry paste
  • Salt & black pepper to taste
  • 1 tsp cumin
  • 1/2 chili flakes (optional)
  • 2 cups hardy, leafy greens, chopped
  • Lime juice for serving


  1. Begin by preparing your vegetables.
  2. In a large skillet, set heat to medium-high. Once hot, add the olive oil.
  3. Begin sautéeing the onion once you see vapors from the pan, indicating the oil is hot enough. Cook for 5 minutes.
  4. Next, add the garlic and cook for 2 minutes before adding the carrots and parsnips.
  5. Cook the vegetables together for 5-7 minutes, then add the canned pumpkin, curry paste, chickpeas, and seasonings. Continue stirring together until all the vegetables are lightly tender.
  6. Bring the mixture to a simmer, covering with a lid and turning heat to low for 15-20 minutes.
  7. Then towards the last 5 minutes, add the chopped greens and cook until lightly wilted. Remove the pan from heat.
  8. Serve over rice; if desired, top with a squeeze of lime or lemon juice and minced cilantro.

Nutrition Information

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