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Easy vegan vegetable pumpkin stir-fry

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

Make this easy vegan pumpkin-stir fry with Red Kuri squash or any other pumpkin variety and an abundance of vegetables for a dinner that's simple, healthy and comforting. It's brilliant for a cold evening in fall or winter, and ready in under 30 minutes. 
Course Main Course
Cuisine Vegan
Keyword 30 minutes or less, Dinner, fall, Gluten free, Oil free, Pumpkin, Red Kuri Squash, Squash, Stir-fry, Vegetables
Prep Time 5 minutes
Cook Time 17 minutes
Total Time 22 minutes
Servings 2
Calories 295kcal
Author Maria Gureeva


  • 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 corinader
  • black pepper to taste
  • 1/4 cup cashew milk or any other plant milk of choice
  • 1 large handful fresh spinach
  • rice or noodles, to serve

For the sauce

  • 1.5 tbsp tamari or soy sauce if not GF/liquid aminos
  • 1 tbsp maple syrup
  • 1 tsp corn starch
  • 3 tbsp water


  • Chop the red Kuri squash in half and scoop out the seeds. Cut it into bite-sized pieces. 
  • Add the squash to a large frying pan or wok on a medium-high heat with around 1/4 cup water. Cook for around 5 minutes, rotating the pieces occasionally, until they start to soften. 
  • Meanwhile, stir together the tamari, maple syrup, 3 tbsp water and cornstarch in a small mixing bowl. 
  • 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. 
  • 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. 
  • Turn off the heat and stir through the fresh spinach. Serve immediately with cooked rice or noodles. 


Calories: 295kcal | Carbohydrates: 71g | Protein: 9g | Fat: 1g | Sodium: 811mg | Potassium: 2834mg | Fiber: 11g | Sugar: 23g | Vitamin A: 9420IU | Vitamin C: 94.7mg | Calcium: 221mg | Iron: 4.7mg