Why is pumpkin a good addition to your diet?
It has an abundance of vitamins (including C and E) and nutrients, acts as an anti-inflammatory agent, reduces the risk of diabetes and hypertension, promotes weight loss, and boosts immunity. But that’s not all! Learn more by reading our text about pumpkin, a true queen of vegetables which hits the grocery stores and market stalls in the fall [click HERE].
Pumpkin is a vegetable with a mild, almost neutral flavor, which makes it highly versatile in culinary applications. You can use it both for sweet and savory dishes. To extract its full flavor, it’s best to bake it in the oven. In this way, pumpkin takes on a sweet and nutty taste. If possible, always have pumpkin puree (it can be frozen; just blend roasted pumpkin into a smooth paste) or roasted pumpkin chunks on hand. It will greatly speed up the preparation of delicious recipes.
6 pumpkin recipes that will keep you warm from head to toe
1. Pumpkin curry
Filling, made with nutritious and uncomplicated ingredients, it’s an all-time favorite on colder days. And it’s all thanks to pumpkin and warming spices.
Ingredients (serves 3–4):
- 1/2 butternut squash
- 1 onion
- can of coconut milk
- can of peeled tomatoes
- 1 red bell pepper
- 1 tablespoon olive oil
- spices: 1 teaspoon cumin, 1 tablespoon soy sauce, salt, pinch of ground hot pepper, 1 teaspoon erythritol (or sweetener), 1/2 teaspoon turmeric.
Cut the pumpkin into large cubes (you can leave the skin; it’s edible) and bake it in the oven until it’s soft and golden-brown on top.
Finely dice the onion and pepper. Heat oil in a saucepan, and add the diced onion and pepper. Roast the cumin seeds in a dry pan and then grind them in a mortar. Combine canned tomatoes (with the liquid) and coconut milk with the onions. Add a pinch of salt, 2 tablespoons soy sauce, and all the spices. Simmer the sauce uncovered for 15 minutes. Then add the baked pumpkin, stir and simmer for another 5–10 minutes.
Serve with rice and fresh coriander.
2. Pumpkin pasta
This velvety pumpkin sauce will be a hit with the entire family! It’s quick to prepare and goes very well with any pasta of your choice. Yummy, yum, yum!
Ingredients (serves 3–4):
- 2 cups baked pumpkin puree
- 1 large baked garlic bulb
- 1 onion
- 5 tablespoons grated Parmesan cheese
- water
- 2 tablespoons olive oil
- juice of 1/2 lemon
- salt and pepper to taste
- 300 grams champignons or other mushrooms
- 400 grams wholemeal penne (or other pasta of choice)
Heat olive oil and sauté finely chopped onion and sliced mushrooms. When the onion is translucent and the mushrooms lose their water, add the pumpkin puree. Squeeze the garlic onto a plate, crush it with a fork, and combine with other ingredients Add water – only enough to thin out the sauce. Cook for about 10 minutes. Towards the end of cooking time, add the lemon juice, season with salt and pepper, and add the Parmesan cheese. Mix well.
Serve the sauce with hot pasta. If you want to, sprinkle some extra Parmesan cheese or yeast flakes on top.
Read also: “Edible and functional mushrooms – which are best for athletes?”.
3. Vegan pumpkin latte
Winter-inspired coffee that will reignite your love for pumpkin over and over again! Vegan pumpkin latte is not only delicious but also filling and can be a great substitute for sugar-filled desserts.
Ingredients (serves two):
- 4 tablespoons pumpkin puree
- 1/2 cup of espresso (or just strong coffee)
- 3 tablespoons maple or date syrup
- 1 cup soy milk (or another sugar-free ‘plant milk’)
- 1/2 teaspoon cinnamon
- pinch of nutmeg, ginger, and ground cloves
Add pumpkin puree, coffee, syrup, and spices into a saucepan. Heat, but do not boil. Pour into two tall glasses.
Warm up soy milk and froth it. Add to the pumpkin coffee. If you don’t have a frother, heat soy milk in a saucepan and combine it with coffee. Sprinkle a little bit of cinnamon on top.
4. Pumpkin soup with lentils
Pumpkin soup is a classic. For most people, this recipe comes to mind when they think of cooking with pumpkin. Here’s a slightly tweaked recipe to make the soup more hearty and flavorful.
Ingredients (serves 3–4):
- 1/2 roasted pumpkin (any fleshy variety)
- 1 large onion
- can of diced tomatoes
- 1/2 cup of red lentils
- 2 tablespoons tomato paste
- water
- spices: 1 heaped teaspoon ground cumin, salt, soy sauce, erythritol (or another sweetener).
- olive oil
Chop the onion and sauté in hot oil until lightly brown. Add a cup of water, tomatoes, all the spices, lentils, and 3-4 tablespoons soy sauce. Cook for about 5 minutes, then add pureed pumpkin and tomato paste. Check the taste and add more of your favorite spices, if necessary.
Serve with wholemeal croutons or roasted pumpkin seeds. You can drizzle some olive oil on top of the soup.
5. Baked salmon with pumpkin
Simple dish with a touch of sophistication, great for serving at a party. It’s best to put the baking tray on the table so that everyone can take as much as they like.
Ingredients (serves 4–5):
- small butternut squash or muscat pumpkin
- 4–5 pieces salmon fillet
- salt to taste
- olive oil
- thyme
- tahini (optional, but worth it!)
Peel the pumpkin and slice it into large crescent-shaped pieces, about 2–3 centimeters thick. Line the baking tray with baking paper. Place the pumpkin and salmon pieces next to each other, and put lemon quarters in between. Drizzle some olive oil over the pumpkin, season the dish with salt, and sprinkle with thyme.
Bake in an oven preheated to 180 degrees for about 20–25 minutes. You can use a chopstick to check if the pumpkin has become tender before removing it from the heat. After serving, pour fluid tahini over the pumpkin. If you want to, serve the dish with a side of rice.
Read also: “5 tastiest and healthiest fish. Discover their nutritional properties”.
6. Baked pumpkin with feta cheese
Another simple yet flavorful dish in which pumpkin takes center stage on the table. This baked pumpkin casserole only takes a few moments to prepare, but you’ll cherish the memory of the meal long after it’s over.
Ingredients for several servings:
- small butternut squash or muscat pumpkin
- 1 pack feta cheese (get the original feta, which easily crumbles in your fingers)
- sun-dried tomatoes in olive oil or canola oil
- olive oil (you can also use the oil from the tomatoes)
- salt
Peel the pumpkin and cut the flesh into thick slices (about 1 centimeter). Place them in a baking dish as in a casserole. Drizzle with olive oil and sprinkle with salt. Top with crumbled feta cheese. Bake the dish for about 25 minutes. Meanwhile, chop the tomatoes. Use as many as you want to.
Take the casserole out of the oven and place the sun-dried tomatoes on top. The dish is best eaten hot, but after it cools down, it’s just as delicious as a salad. You can also serve it with buckwheat groats or brown rice.
Enjoy the pumpkin season! 😊