Perfectly Spiced Stewed Pumpkin - Flavorful and Healthy! | CaribbeanPot.com

coconut milk

🥗Healthier: almond milk

💰Cheaper: water + cornstarch

Almond milk reduces calories while still adding creaminess.

pumpkin

🥗Healthier: butternut squash

💰Cheaper: sweet potato

Butternut squash offers similar flavor and texture.

vegetable oil

🥗Healthier: olive oil

💰Cheaper: canola oil

Canola oil is more affordable and has a neutral flavor.

allspice

🥗Healthier: nutmeg

💰Cheaper: mixed spices

Nutmeg can provide a similar warmth in flavor.

Heat 2 tablespoons of olive oil in a large pot over medium heat.

Add minced garlic and reduce heat to low to avoid burning, cooking for about 1-1.5 minutes.

Add 1 teaspoon of Caribbean green seasoning and fresh ground black pepper; stir for another 30 seconds.

Increase heat to medium and add prepared pumpkin pieces and sliced onion.

Add salt and half of a scotch bonnet pepper without cutting it up.

Stir everything together and optionally add 1/4 cup of water.

Cover the pot to generate steam and cook for about 5 minutes, then remove the lid to reduce excess liquid.

Add 1 tablespoon of golden brown sugar to enhance sweetness, then stir and cover again.

Cook for about 25 minutes, stirring occasionally, until the pumpkin is tender and much of the liquid has evaporated.

Taste for salt and adjust if necessary, then turn off the heat and leave the lid off to prevent moisture.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary