Thai Pumpkin Curry with Tofu - Happy Muncher (2025)

Get ready for a flavor explosion that will transform your dinner routine! This Thai Pumpkin Curry with Tofu brings together the sweet earthiness of roasted pumpkin with aromatic spices that dance on your tongue. It’s the kind of dish that makes you close your eyes after the first bite and wonder where this recipe has been all your life.

What makes this curry special is the double-duty pumpkin – half blended into a velvety sauce and half cubed for delightful texture. The fragrant spices toast to perfection, releasing their essential oils, while the coconut milk adds a silky richness that carries all those complex flavors. Trust me, even tofu skeptics will be reaching for seconds when it’s prepared this way!

Ingredients

Main Ingredients:

• 1 medium-to-large sugar pumpkin (3-4 pounds/1.4-1.8 kg)
• Neutral-flavored oil for roasting and cooking (avocado oil works beautifully)
• Kosher salt
• Freshly cracked black pepper

Spices and Aromatics:

• 1 teaspoon black mustard seeds
• 1 teaspoon cumin seeds
• 2 teaspoons coriander seeds
• 1 large yellow onion, diced
• 5 garlic cloves, minced
• 1½ tablespoons grated or minced fresh ginger
• 1-2 Serrano peppers, diced (omit seeds for mild version)
• 1 teaspoon ground turmeric
• ½ teaspoon ground cinnamon
• ⅛ teaspoon freshly grated nutmeg

Pumpkin Sauce:

• ½ of the roasted pumpkin
• 1 cup (240 mL) water
• 1½ teaspoons kosher salt
• Black pepper to taste
• 1 (13.5-ounce/400 mL) can full-fat coconut milk

Additional Ingredients:

• 1 (14-16 ounce/400-454g) block extra-firm tofu
• 8 ounces (227g) green beans, trimmed & sliced in half (optional)
• 1 teaspoon garam masala, plus more to taste
• 1-2 tablespoons fresh lemon juice
• ½ cup fresh cilantro, chopped, plus more to garnish

Steps

1. Prep and roast the pumpkin. Preheat the oven to 400°F (204°C). Line a baking sheet with parchment paper. Using a large sharp knife and a rocking motion, carefully slice the pumpkin in half. If it’s too tough to cut, microwave it for 30-60 seconds to slightly soften the skin. With a large spoon, scoop out all seeds and stringy bits until the cavity is clean.
2. Season and roast. Drizzle the pumpkin halves with oil and season generously with salt and pepper. Place them cut-side down on the lined baking sheet (this prevents moisture loss and promotes caramelization). Roast for 30-45 minutes until the flesh is fork-tender and edges are lightly browned. You should be able to easily pierce the thickest part with a fork. While the pumpkin roasts, prep your other ingredients.
3. Boil the tofu. This step removes the “raw” tofu flavor and improves texture absorption. Bring a large pot of water to a rolling boil and add 1 tablespoon salt. While waiting, drain the tofu and pat thoroughly with paper towels to remove excess moisture. Cut into ¾-inch cubes. Once water is boiling, carefully add tofu cubes. Return to a boil and cook for exactly 90 seconds – timing matters here! Too long will make the tofu mushy. Using a strainer, immediately remove tofu from hot water and drain well. Set aside on a clean towel.
4. Process the pumpkin. Once cool enough to handle (about 10 minutes), the skin should peel away easily from the flesh. Take one pumpkin half and score the flesh into ¾-inch cubes using a knife, being careful not to cut through the skin. Scoop these cubes out and set aside. For the remaining half, scoop all flesh into a blender for the sauce.
5. Make the pumpkin sauce. To the blender with pumpkin flesh, add 1 cup water, 1½ teaspoons kosher salt, and black pepper to taste. Blend until completely smooth – you’re looking for a thick but pourable puree consistency, similar to a thick soup. If needed, add water 1 tablespoon at a time until it blends smoothly. Set aside.
6. Toast the whole spices. Heat a deep, large frying pan over medium-low heat. Add the black mustard seeds, cumin seeds, and coriander seeds (no oil yet!). Toast for 3-4 minutes, shaking the pan occasionally until fragrant and the mustard seeds begin to pop. You’ll know they’re ready when they release their aroma and turn slightly darker. Turn off heat and transfer to a mortar and pestle or spice grinder. Crush until coarsely ground and add to a small bowl with the ground turmeric, cinnamon, and nutmeg.

• Note: If using pre-ground cumin and coriander, only toast the mustard seeds and leave them in the pan without crushing. Skip directly to step 7.

1. Sauté aromatics. Return the same pan to medium-high heat and add 1½ tablespoons oil. Once shimmering (but not smoking), add the diced onions with a pinch of salt. Sauté for 4-6 minutes until they just begin to turn golden brown at the edges. Add garlic, ginger, and green chilies and cook for 1-2 minutes, stirring constantly to prevent burning. The mixture should be extremely fragrant.
2. Bloom the spices. Add all ground spices to the pan and cook for just 30 seconds, stirring continuously. This brief high-heat cooking “blooms” the spices, releasing their essential oils. If the mixture looks dry, add a splash more oil to prevent burning.
3. Build the curry base. Pour in the pumpkin sauce and coconut milk, stirring well to incorporate all spices from the bottom of the pan. If the mixture begins to boil rapidly, reduce heat to medium-low. Add the reserved pumpkin cubes, green beans, and 1 teaspoon kosher salt. Stir gently to avoid breaking the pumpkin cubes.
4. Simmer and thicken. Bring to a gentle simmer and cook for 4-5 minutes until the curry begins to thicken slightly. You’ll notice it coating the back of a spoon. Gently add the boiled tofu cubes and simmer for another 3-4 minutes until green beans are crisp-tender and tofu is heated through. The tofu should maintain its shape but absorb the curry flavors.
5. Finish with fresh elements. Turn off heat and stir in 1 teaspoon garam masala, 1-2 tablespoons lemon juice, and ½ cup chopped cilantro. These fresh additions brighten the rich curry. Taste and adjust seasonings, adding more salt for depth, lemon juice for brightness, or garam masala for warmth. Let stand for 5 minutes before serving to allow flavors to meld. Garnish with additional fresh cilantro and serve with steamed rice or naan.

Smart Swaps

• Butternut squash instead of pumpkin (1:1 ratio) – provides similar sweetness with easier prep
• Light coconut milk instead of full-fat (1:1 ratio) – reduces calories while maintaining creaminess
• Chickpeas instead of tofu (1½ cups cooked) – offers different protein with nutty flavor
• Spinach instead of green beans (4 cups fresh) – add in last 2 minutes of cooking for a nutritious variation

Make It Diabetes-Friendly

• Reduce pumpkin to 2 pounds and increase tofu to 18 ounces to lower carb content (reduces carbs by approximately 8g per serving)
• Serve with ½ cup cooked brown rice (22g carbs) instead of white rice (45g carbs)
• Add 1 tablespoon apple cider vinegar along with the lemon juice to lower glycemic impact
• Include ¼ teaspoon ground fenugreek with the spices to help with blood sugar regulation
• Portion into 1-cup servings and pair with a side salad dressed with olive oil and vinegar to slow carbohydrate absorption

Pro Tips

• Boiling tofu before adding to curry removes the “beany” flavor and helps it absorb more sauce
• Toast whole spices until they’re fragrant but not burned (about 3-4 minutes) for maximum flavor
• For meal prep, make and refrigerate the curry without the tofu, then add freshly boiled tofu when reheating
• The curry actually tastes better the next day after flavors have melded – make ahead when possible
• For a thicker sauce, use only ¾ cup water when blending the pumpkin