Servings
Font
Back
0 from 6 votes

Easy Vegetable Pumpkin Stir-fry (Vegan and Gluten-free)

This easy vegan pumpkin stir-fry is perfect for Fall! Loaded with fresh pumpkin and veggies, healthy, and ready in under 30 minutes!

Prep Time
5 mins
Cook Time
5 mins
Total Time
22 mins
Servings: 2
Calories: 295 kcal
Course: Main Course
Cuisine: Vegan

Ingredients

  • 1 red kuri squash (about 500g) or any other pumpkin of your choice
  • 1 cup zucchini chopped
  • 1.5 cups chestnut mushrooms
  • 1 tsp dried coriander
  • black pepper to taste
  • ¼ cup cashew milk or any other plant based milk of choice
  • 1 large handful fresh spinach
  • Rice or noodles cooked, optional, for serving
For the sauce
  • 1.5 tbsp tamari or soy sauce if not GF/liquid aminos
  • 1 tbsp maple syrup
  • 1 tsp cornstarch
  • 3 tbsp water

Instructions

    Cup of Yum
  1. Chop the red Kuri squash in half and scoop out the seeds. Cut it into bite-sized pieces. 
  2. Add the squash to a large frying pan or wok on a medium-high heat with around ¼ cup water. Cook for around 5 minutes, rotating the pieces occasionally, until they start to soften. 
  3. Meanwhile, stir together the tamari, maple syrup, 3 tbsp water and cornstarch in a small mixing bowl. 
  4. Add the onion, zucchini and mushrooms to the frying pan. Season well with dried coriander and black pepper, cooking and stirring for 5 minutes, until the vegetables start to soften. 
  5. Lower the heat and pour in the cashew milk together with the sauce, stirring on a low-medium heat for 5-6 minutes until the vegetables are cooked through and the sauce has thickened. 
  6. Turn off the heat and stir through the fresh spinach. Serve immediately with cooked rice or noodles. 

Nutrition Information

Calories 295kcal (15%) Carbohydrates 71g (24%) Protein 9g (18%) Fat 1g (2%) Sodium 811mg (34%) Potassium 2834mg (81%) Fiber 11g (44%) Sugar 23g (46%) Vitamin A 9420IU (188%) Vitamin C 94.7mg (105%) Calcium 221mg (22%) Iron 4.7mg (26%)

Nutrition Facts

Serving: 2Serving

Amount Per Serving

Calories 295

% Daily Value*

Calories 295kcal 15%
Carbohydrates 71g 24%
Protein 9g 18%
Fat 1g 2%
Sodium 811mg 34%
Potassium 2834mg 60%
Fiber 11g 44%
Sugar 23g 46%
Vitamin A 9420IU 188%
Vitamin C 94.7mg 105%
Calcium 221mg 22%
Iron 4.7mg 26%

* Percent Daily Values are based on a 2,000 calorie diet.