Sautéed Pumpkin and Tomatoes (With Instant Pot Option)

Sautéed Pumpkin and tomatoes are a simple but absolutely delicious way to enjoy pumpkin. It’s a Caribbean stew of sautéed pumpkin, tomatoes, onion, garlic, and fresh herbs. Enjoy this hearty, nourishing dish during the fall and throughout the rest of the year.

Sautéed Pumpkin and Tomatoes

In the United States, pumpkin season is typically in the fall and winter. Many gourds are enjoyed in the cooler months and typically in soups and pies. But in Guyana and the Caribbean, pumpkin is enjoyed year-round.

I LOVE pumpkin anything, including pumpkin spice. I’m not fortunate enough to find fresh pumpkin (Caribbean variety) where I live. I’ve lived in Colorado for almost 10 years and I’ve only seen pumpkin once in the Asian market. Recently, however, I discovered organic steamable pumpkin in the frozen vegetables section at Walmart and that is now my go-to for cooked pumpkin recipes.

Why You’ll Love This Sautéed Pumpkin Recipe

• Seasonal Side Dish: In the United States during the fall, pumpkin is popular and plentiful. While we love it in desserts like Pumpkin Pone, the natural sweetness of the winter squash adds a refreshing quality to savory dishes like this one.
• Quick & Easy: Whether you make it on the stove or in an Instant Pot, this recipe takes just 30 minutes.
• Nutritious: Even those with dietary restrictions can enjoy this. It’s vegan and Whole 30 compliant. Pumpkins are a rich source of vitamin C, vitamin E, iron, and folate. Tomatoes also contain vitamin C and potassium.

Ingredients for Sautéed Pumpkin and Tomatoes

Like the name suggests, pumpkin and tomatoes are the stars of this dish.

• Pumpkin: Peeled and diced. Alternatively, use frozen steamable pumpkin (completely defrost). I am not picky about what kind of pumpkin you use. It really just depends on what I can find in the supermarket.
• Aromatics: diced onion and grated garlic cloves
• Tomatoes: Plum tomatoes OR cherry tomatoes. Sometimes I use roma, sometimes vine-ripened, sometimes plum, other times cherry tomatoes. At the time that I was updating this post, I have about 4 cups of flavor bomb tomatoes sitting in my refrigerator so I used those. Use whatever you have on hand and if you don’t have fresh tomatoes, canned tomatoes and well as tomato paste are good backup choices.
• Seasoning: salt, freshly ground black pepper
• Herbs: Dried thyme OR fresh thyme
• Wiri wiri pepper: Optional.
• Coconut oil: Use this or another oil suitable for cooking.
• Water: Optional.

See recipe card for quantities.

How to Sauté Pumpkin and Tomatoes

Cooking the pumpkin and tomatoes on the stovetop

For years, I cooked pumpkin on the stovetop. It is simple and straight forward and doesn’t require a lot of effort. Most of the time is spent just occasionally stirring the stew to ensure even cooking and to prevent the pumpkin from burning. A good sauté pan and little bit of patience is all you really need for delicious pumpkin stew.

Cooking the Sautéed Pumpkin and Tomatoes in the Instant Pot

Over time and since I am slightly obsessed with my Instant Pot, I started cooking my sautéed pumpkin and tomatoes in my Instant Pot. It doesn’t cut down the cooking time by much but what I love about it, is that you don’t need to babysit the pumpkin while it is cooking. Just set it and forget it and it’s perfectly cooked without too much effort.

Storage

Store leftovers in an airtight container in the fridge for up to 4 days. To reheat, microwave or reheat it on the stovetop over medium heat, stirring until warmed.

Tips for the Best Sautéed Pumpkin and Tomatoes

• Cut the pumpkin into small, even-sized cubes or slices. The size can vary depending on your preference, but aim for uniform pieces for even cooking.
• Do not overcrowd the pan or Instant Pot. Make sure it’s large enough to accommodate the pumpkin without overcrowding, as overcrowding can lead to steaming instead of sautéing.

Recipe Variations

• Pumpkin Substitute: You can use butternut squash as a substitute for pumpkin if you are in the US and can’t find fresh pumpkin or can’t find frozen pumpkin from Walmart.
• Spicy: If you want your sautéed pumpkin and tomatoes to have some heat, cut open the wiri wiri pepper at the end or chop it up in the beginning. I like the flavor of the pepper without the heat.
• Add Protein: You can add protein to this dish if you like. Add some diced chicken breast or some chopped up chicken thighs (seasoned however you like) by sautéing it first then add the onions, tomatoes, and garlic. Sauté the chicken until it is fully cooked then add the pumpkin. Sautéed shrimp also works really well here. In fact, pumpkin and shrimp is a very popular combination in Guyana. I would sauté my shrimp first, then remove it from the pan and set aside. Cook pumpkin as stated in the recipe below, then add the shrimp back in at the end, so as not to overcook the shrimp.

Frequently Asked Questions