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Instant Pot Beef Pumpkin Curry (AIP, paleo, Low FODMAP, SCD, Vegan option)


Beef Pumpkin Curry with Cauliflower Rice

I spent so much time hating the Instant Pot. I was totally stubborn and refused to use one - how could I cook without tasting the food I was making?!


Plus, the thing was kinda terrifying. It had buttons and knobs and too many settings, and I freaked out thinking about how the house would explode if something went wrong. (Don’t worry - turns out the Instant Pot has self-protective settings that will not allow this to happen. I am accepting this as truth and not questioning the safety any further…)


When I finally temporarily acquired an Instant Pot from a friend who was moving, I realized it was a GAME CHANGER for dried beans. That’s what initially sparked my love for the Instant Pot (this is the one I have!). And then there’s the unlimited capacity for soups and stews and curries. Recipes like this one - a Beef Pumpkin Curry.


This Beef Pumpkin Curry is packed with anti-inflammatory spices, satisfying winter squash, and plenty of protein. The recipe is easily adjustable to use ingredients you have on hand, or try swapping out some of the veggies and playing around with flavors. The curry is delicious served over cauliflower rice, but feel free to use jasmine/basmati rice, quinoa, millet, amaranth or buckwheat if you prefer!


Can I make this recipe without an Instant Pot?

Definitely! The recipe below also has instructions for a stovetop version. It will just take longer - at least an hour of simmering. Or, you can use a crockpot and simmer on low heat for 5-6 hours.


Therapeutic diet friendly

I like to make this curry when I am cooking for someone who has dietary restrictions or is on an Elimination Diet. All the ingredients are “safe” for most therapeutic diets, such as Autoimmune Paleo (AIP), paleo, low FODMAP, the Specific Carbohydrate Diet (SCD) and others. See details below the recipe for more information on winter squash and sweet potato - certain therapeutic diets will vary with what is “safe”.


AIP Pumpkin curry with cauliflower rice

Can I make this curry vegan/vegetarian?

I have not tried making this vegan//vegetarian, but it should be totally delicious! I’d recommend one of 2 options:

  1. For canned beans: follow the recipe but omit the meat, and then add 2 cans of beans after the instant pot cooking is done, or towards the end of cooking if using the stovetop. If using chickpeas, you can let them simmer for a bit since they will hold their shape.

  2. For dried brown/green lentils: follow the recipe through omitting the meat. In step #3, add 1 cup of dried lentils and 2 cups of additional liquid (water or broth). Follow the cooking steps as instructed.

Although the recipe as written is not vegan/vegetarian, it uses less meat than most stew/curry recipes. If you are open to eating meat in small quantities, this may be a good recipe for you. Lentils are not allowed on AIP or paleo diets, but they ARE allowed on SCD, and in small quantities for low-FODMAP. This recipe would be a good option for vegan and vegetarians on a therapeutic gut-healing diet.


Just remember: everyone’s tolerance levels and reactions to foods are different. If you have been struggling to get your digestive issues under control, I would recommend working with a nutrition therapist like me (!). I can guide you through your healing process and figure out the root cause of your health issues.


Looking for more therapeutic diet recipes?

Coconut-Squash Porridge (Vegan, GF, Paleo, AIP, SCD, Low FODMAP)

Instant Pot Vegetable Broth (Vegan, GF, Paleo, AIP, SCD, Low FODMAP)

Creamy Paleo Spaghetti Squash Ramen (Vegan, GF, Paleo, Low FODMAP)

Vegetable Hash with Fried Eggs (Vegetarian, GF, Paleo, SCD, Low FODMAP)

Matcha Chia Seed Pudding (Vegan, GF, Paleo


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