How to prepare pumpkin dishes?
The pumpkin is a very healthy vegetable, but despite its popularity in the kitchen, it is sometimes underestimated. Pumpkins provide about 26 kcal per 100 g and are particularly appreciated for their vitamin A content in the form of beta-carotene, which gives them their characteristic color. In addition, pumpkins are a valuable source of fiber (2.8 g per 100 g) and potassium (340 mg per 100 g).
Pumpkins are most often cooked and added to soups, but they can be enjoyed in many other ways. Baked pumpkin goes well with salads and oatmeal, pumpkin puree will enrich virtually any dish, and using a spiralizer or vegetable peeler you can easily make low-carbohydrate pumpkin pasta.
To prepare the recipes presented below, use roasted pumpkin. This is the most universal form of its processing. You can bake the pumpkin with the skin, and only after roasting quickly separate the flesh from the rind (if the variety requires it). This will save you some monotonous peeling. Roasting also speeds up the pumpkin cooking process a lot, so it’s also a great meal prep idea.
Here’s how to make versatile roasted pumpkin:
- Cut the pumpkin into pieces. Remove the seeds.
- Place the pumpkin on a baking sheet, skin side down.
- Bake for about 40 minutes (until soft) at 190 degrees.
- Separate the pulp from the skin with a spoon or fork.
Pumpkin does not require any additives for baking, such as oil or spices. This makes it more versatile, and roasted pumpkin puree will work well for both sweet and savory dishes.
Protein pumpkin dumplings with sprinkles
Ingredients for 4 servings:
- 250 g cooked or roasted pumpkin,
- 200 g cottage cheese (preferably cheesecake type),
- 2 eggs,
- 1 teaspoon salt,
- ca. 200 g flour,
- 180 g oat flour,
- 20 g potato flour,
- 30 ml olive oil,
- a teaspoon of turmeric,
- 50 g Parmesan cheese,
- 50 g hazelnuts.
Preparation:
- Blend the roasted pumpkin pulp separated from the skin into a puree.
- Mix the puree, cream cheese, and eggs in a bowl.
- Mix the loose ingredients (2 types of flour, turmeric, salt).
- Add the loose ingredients to the liquid ingredients in portions, mix regularly. The resulting mass should be sticky, but not too hard. Adjust the amount of the loose ingredients you add to the texture you need (the amount of flour needed to achieve the desired consistency may vary depending on the water content of the pumpkin).
- Cover the mixture with a cloth and set aside for about 10 minutes.
- In a large pot, boil water with a pinch of salt.
- Divide the mass into 4 equal parts. Form an elongated, thin sausage shape from each part. Cut into smaller pieces with a knife, forming potato dumplings.
- Using a slotted spoon, place the potato dumplings in boiling water. Wait a few minutes until they float to the surface and let them boil for another minute.
- Once done, spread the dumplings on a non-stick baking tray and drizzle with olive oil.
- Serve with Parmesan cheese and crushed hazelnuts. Optionally, you can also sprinkle them with fresh herbs, such as chopped basil, sage or rosemary.
Macronutrients per serving:
- Energy: 551 kcal
- Protein: 24 g
- Fat: 25 g
- Total carbohydrates: 58 g
- Fibre: 6.5 g
Tip: You can serve pumpkin dumplings with anything, such as light tomato sauce, pesto, cottage cheese or even stew.
Pumpkin latte-style smoothie bowl
Ingredients for 2 servings:
- 300 g roasted pumpkin (e.g. hokkaido),
- one banana,
- 500 ml cow or plant-based (e.g. almond or soy) milk,
- one orange,
- 20 g peanut (or almond) butter,
- spices: 1/2 teaspoon cinnamon, 1/2 teaspoon ginger, 1/4 teaspoon cardamom, 1/4 teaspoon cloves, 1/4 teaspoon nutmeg,
- 70 g oat flakes,
- 40 ml maple syrup,
- 1 pinch of salt,
- 20 g dried cranberries or raisins,
- 1 tablespoon coconut oil,
- fresh fruit, e.g. a pear and 2 handfuls of blueberries (frozen or fresh).
Preparation:
- In a frying pan, heat the coconut oil. Add the oat flakes, a pinch of salt and cranberries and sauté for a while until golden brown.
- Pour the syrup over the contents of the pan and mix thoroughly. Fry for a few more minutes while stirring. Set aside to cool.
- Blend the roasted pumpkin with the banana, orange, milk, peanut butter and spices.
- Pour the smoothie into a bowl and place the granola on top. Garnish with sliced pear and blueberries (or any other fruit).
Macronutrients per serving:
- Energy: 642 kcal
- Protein: 11 g
- Fat: 23 g
- Carbohydrates: 101 g
Hint: You can prepare a pumpkin smoothie bowl in many versions. Change the fruit, toppings or the type of milk used to achieve different flavor compositions.
Chocolate pumpkin ice cream
Ingredients for 4 servings:
- 60 ml date syrup,
- 250 g baked pumpkin puree,
- 180 g tofu (preferably a light silken variety),
- 1 teaspoon ground cinnamon,
- 1 pinch of salt,
- 150 g coconut cream (the thick part of canned coconut milk),
- 50 g dark chocolate.
Preparation:
- Place the pumpkin and tofu puree in a blender. Blend on high speed until the ingredients are thoroughly combined and a smooth mass is formed.
- Melt the chocolate in a water bath or a microwave oven.
- Add the syrup, melted chocolate, coconut cream and spices to the pumpkin mixture.
- Blend thoroughly.
- Transfer to a container and place in the freezer.
- Wait until the mass is partially frozen (about 30 min-1 hour) and then blend the ingredients with a blender or mixer (this will prevent the formation of crystals in the ice cream and give it a soft consistency).
- Repeat about 3 times.
- The ice cream is ready when it is completely frozen (after about 8 hours).
- Remove from the freezer about 10-15 minutes before serving.
Macronutrients per serving:
- Energy: 287 kcal
- Protein: 6 g
- Fat: 19 g
- Carbohydrates: 22 g
Salad with pumpkin and seasonal toppings
Ingredients per 1 serving:
- 200 g roasted pumpkin (in one piece),
- 50 g pomegranate seeds,
- 100 g cooked green lentils,
- 70 g goat cottage cheese,
- a handful of leaf parsley,
- 2 roasted or boiled beets,
- 10 ml sesame or pumpkin seed oil,
- 5 g honey,
- 5 g mustard,
- 1 pinch of salt,
- a pinch of pepper.
Preparation:
- Drain the lentils.
- Cut the beets and pumpkins into cubes or similar-sized strips.
- Mix the dressing ingredients: oil, honey, mustard, salt and pepper. Shake thoroughly until the ingredients combine into a homogeneous liquid.
- Mix the pumpkin, lentils, and beets into the dressing and turn out onto a plate.
- Sprinkle with pomegranate seeds, pieces of goat cottage cheese and chopped parsley.
Macronutrients:
- Energy: 545 kcal
- Protein: 23 g
- Fat: 21 g
- Carbohydrates: 71 g
Zingy pumpkin dip – sandwich spread, wrap filling, vegetable dip in sticks
Ingredients for 2 servings:
- 300 g roasted and peeled pumpkin,
- 60 g feta cheese,
- 10 ml olive oil,
- 50 g white beans (boiled or in brine),
- 3 g chili flakes,
- 10 g black cumin.
Preparation:
- Mash the beans to a pulp with a fork. Add the pumpkin and continue to mash.
- Crumble the feta cheese in your hands into small pieces.
- Mix the pumpkin, beans and feta to form a homogeneous mass. Season with chili flakes.
- Pour olive oil, sprinkle with chili flakes and black cumin. Serve with fresh vegetables or bread.
Macronutrients per serving:
- Energy: 237 kcal
- Protein: 9 g
- Fat: 13 g
- Carbohydrates: 24 g
Tip: Pumpkin dip is a very versatile snack – it can be used as a spread for sandwiches, filling for wraps, or even pasta sauce.
What else can you do with pumpkin?
Here are some additional ideas on what you can do with pumpkin to smuggle it into your menu during the season:
- add the pumpkin to a warming stew,
- add pumpkin to any one-pot dish,
- add pumpkin puree to pasta sauce,
- thinly slice the pumpkin and bake it (e.g. in an air fryer) to form chips,
- grate the pumpkin and add it to the potato pancake mixture,
- add pumpkin puree to the smoothie,
- add grated pumpkin, puree or roasted pumpkin to enrich the taste of oat or millet porridge
- use pumpkin as stuffing for dumplings and ravioli,
- stuff the pumpkin cut into wedges or pieces (similar to zucchini) and bake,
- add pumpkin to cheesecake mass or dessert creams,
- Arrange slices of roasted pumpkin on a pizza, focaccia, or sandwich.
Even more inspiration: 6 pumpkin-based recipes guaranteed to warm and energize you during the fall season