Sautéed Pumpkin and Tomatoes Recipe

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.

Course Vegetable Side Dish

Cuisine Caribbean

Keyword guyanese pumpkin stew, Instant Pot Pumpkin and Tomatoes, Pumpkin Stew, Sautéed Pumpkin, Sautéed Pumpkin and Tomatoes

Prep Time 15

Cook Time 15

Total Time 30

Servings

Calories 692kcal

Equipment

Large Pot
Instant Pot

Ingredients

1½ lbs Pumpkin peeled and diced OR Frozen Steamable Pumpkin (completely defrost
1 Onion large, diced
6 Garlic cloves grated
1 cup Plum tomatoes OR cherry tomatoes
1 tsp Salt more to taste
pinch Freshly ground black pepper
1 tsp Dried thyme OR fresh thyme
1 Wir wiri pepper optional
2 tbsp Coconut oil OR other oil suitable for cooking
1 cup Water optional

Instructions

Stove Top Instructions:

Bring a large sautéed pan on medium heat up to temperature. Then add the coconut oil, followed by the onions.
Cook onions until soft and slightly brown, then add grated garlic and tomatoes.
Sauté until the tomatoes are a little soft, then add the pumpkin, salt, black pepper and thyme.
Sauté for about 5 minutes, then cover and let cook for another 5 minutes occasionally stirring.
Pumpkin should “spring” / sweat and create some liquid in the pot. If this doesn’t happen you may add 1 cup of water. You may also add the wiri wiri pepper here, if using. Stir well then replace cover.
Continue to cook for another 10 minute until the pumpkin is tender and all of the liquids cook down.
Then increase the heat to high heat and sauté for another 3 to 5 minutes. This will give the pumpkin a rich sautéed flavor.
Then remove from the heat and serve it up.

Instant Pot Instructions:

Turn Instant Pot on in Sauté mode.
When the display indicates that the pot is hot add the coconut oil and allow the oil to come up to temperature then add the onions and cook until soft (this should take about 5 minutes.
Then add the tomatoes, garlic, salt, black pepper, thyme and pumpkin.
Mix together well then press cancel to get the Instant Pot out of the sauté mode, seal up and pressure cook on high for 5 minutes.
When the Instant Pot has completed the pressure cycle, release the pressure.
Next, stir the pumpkin stew to mix together all of the ingredients and slightly crush up the pumpkin.
If there is too much liquids in the pot after pressure cooking return the Instant Pot to the sauté mode and sauté for an additional 5 minutes until all of the liquid cooks off.
Then serve your Sautéed Pumpkin and Tomatoes up however you like.

Nutrition