5 Ways to Use

Pumpkin is an extremely versatile and nutrient dense fruit that is easily available and budget friendly. Boasting with high levels of beta-carotene, phosphorus, and vitamin c, vitamin E, iron, and folate, pumpkin is a great ingredient to have on hand during the Fall and Winter.

Pumpkins can also be stored for up to four months (preferably in cooler pantries or garages) and can be prepared in a myriad of ways. From pumpkin soup to pumpkin bread, one pumpkin can produce many different recipes! Read on for 5 different ways to use pumpkin.

How to prepare and process a pumpkin?

While preparing and processing a pumpkin may seem daunting, taking the time to prep for the week will save you money and offer many versatile ways to use this nutrient dense ingredient. Really the only thing you need is a sharp knife and/or a strong peeler to breakdown this ingredient. This video provides a good approach to seeding and cutting a pumpkin.

When processing a pumpkin, first you’ll need to remove the stem and then slice the pumpkin in half from top to bottom. Scoop out the seeds and save them for roasting if desired (see my curry roasted pumpkin seed recipe). Then, you can either peel the pumpkin and cut it into cubes, or roast it as halves and scoop out the flesh once it’s cooked.

If you’re making a puree, roasting the pumpkin is recommended. Simply place the pumpkin halves cut-side down on a baking sheet and roast until the flesh is soft and easy to scoop out. Once it’s cool enough to handle, scoop out the flesh and blend it until smooth.

What are the benefits of pumpkin?

Pumpkins are rich in nutrients and minerals. They aid in digestion, regulate hormones, and are an excellent source of fiber. They are high in vitamins A, C, and E, and are an excellent source of dietary fiber. They are also rich in antioxidants like beta-carotene, which may reduce the risk of chronic diseases and boost the immune system. Pumpkins also contain potassium, which may benefit heart health, as well as B-vitamins, which support energy levels and brain function.

What are the best types of pumpkin to cook with?

Some of the best types of pumpkin to cook with include Sugar Pumpkins, also known as Pie Pumpkins, which are sweet with smooth flesh. Fairy Tale Pumpkins are large, deeply lobed, and have a dark orange-brown skin. They’re great for roasting and make a beautiful centerpiece. Cinderella Pumpkins are large, flat, and deeply ribbed, and they’re great for pies and soups. Lastly, Cheese Pumpkins have a beige skin, are slightly sweet, and are perfect for baking and stuffing.

What is the difference between squash and pumpkin?

Pumpkins and squashes belong to the same family (Cucurbitaceae). Generally, pumpkins are a type of squash. The term “pumpkin” does not have any botanical significance, as they are actually a type of winter squash. What we usually consider as “pumpkin” is based on its round shape, ribbed skin, and orange color, as well as its association with Halloween and pumpkin pie. Squash can come in a variety of shapes, sizes, and colors. Culturally and culinarily, the terms “pumpkin” and “squash” may have different meanings depending on the region.

What goes well with pumpkin?

Pumpkin pairs well with flavors like cinnamon, nutmeg, ginger, and cloves. It also goes well with other autumnal flavors such as apples, pears, and squash. Pumpkin can be used in both sweet dishes, like pumpkin pie and pumpkin bread, and savory dishes, like pumpkin soup and pumpkin ravioli.

5 Ways to Use Pumpkin

1. Pumpkin Puree

Pumpkin Puree is a great way to process pumpkin and use in a variety of dishes. You can transform pumpkin puree into soup, bread, deserts, and more.

Ingredients:

• 1 Medium-sized pumpkin

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Cut the pumpkin in half from stem to base. Remove the seeds and pulp.
3. Place the pumpkin halves cut-side down on a baking sheet lined with parchment paper.
4. Bake in the preheated oven for about 1.5 hours, or until the flesh is soft and easily pierced with a fork.
5. Once the pumpkin is cooked and slightly cooled, scoop out the flesh and transfer to a food processor.
6. Blend until smooth. If the puree is too thick, you can add a little bit of water to achieve the desired consistency.
7. Your pumpkin puree is now ready to be used in various recipes like soups, pies, and breads. It can be stored in the fridge for up to one week, or frozen for longer storage.

2. Pumpkin Hummus

Pumpkin Hummus is a delicious twist on the traditional chickpea spread. Pumpkin adds a sweet, earthy flavor to the hummus and it’s perfect for spreading on sandwiches or as a dip for veggies and crackers.

Ingredients:

• 1 can (15 oz) of chickpeas, drained and rinse
  • 1 cup of pumpkin purée
• • 2 cloves of garlic

• 2 tbsp of tahini

• 2 tbsp of olive oil

• Juice of 1 lemon

• 1 tsp of ground cumin

• Salt and pepper to taste

Instructions:

1. In a food processor, combine the chickpeas, pumpkin puree, garlic, tahini, olive oil, lemon juice, and ground cumin. Process until smooth.
2. Season with salt and pepper to taste.
3. If the hummus is too thick, add a little bit of water or more olive oil to achieve the desired consistency.
4. Transfer the hummus to a bowl and drizzle with more olive oil, if desired. Serve with veggies, crackers, or warm pita bread.

3. Pumpkin Pie Smoothie

This smoothie captures the flavors of a pumpkin pie but in a lighter, more refreshing form.

Ingredients:

• 1 cup of pumpkin puree
• 1 banana
• 1 cup of almond milk (or any other plant-based milk)
• 1 tbsp of honey or maple syrup
• 1 tsp of pumpkin pie spice
• A handful of ice cubes

Instructions:

1. Place all the ingredients in a blender.
2. Blend until smooth and creamy.
3. Taste and adjust the sweetness if needed.
4. Pour into a glass and enjoy your pumpkin pie smoothie.

4. Pumpkin Turmeric Ginger Soup

This soup is a warm, comforting dish that’s perfect for the fall and winter months. The combination of pumpkin, turmeric, and ginger offers a unique flavor profile and a host of health benefits.

Ingredients:

• 2 cups of pumpkin puree

• 1 onion, chopped

• 2 cloves of garlic, minced

• 1 tbsp of fresh ginger, minced

• 1 tsp of turmeric

• 4 cups of vegetable broth

• Salt and pepper to taste

• Olive oil for cooking

Instructions:

1. Heat a large pot over medium heat and add a drizzle of olive oil.
2. Add the onion and sauté until it becomes translucent.
3. Add the garlic, ginger, and turmeric and stir for a few minutes until the spices are fragrant.
4. Add the pumpkin puree and vegetable broth, stirring to combine.
5. Bring the soup to a boil, then reduce the heat and let it simmer for 20 minutes.
6. Use an immersion blender to blend the soup until it’s smooth. If you don’t have an immersion blender, you can also carefully transfer the soup to a regular blender in batches.
7. Season with salt and pepper to taste.
8. Serve the soup warm, garnished with a sprinkle of turmeric or a dollop of yogurt if desired.
9. In a food processor, combine the chickpeas, pumpkin puree, garlic, tahini, olive oil, lemon juice, and ground cumin. Process until smooth.
10. Season with salt and pepper to taste.
11. If the hummus is too thick, add a little bit of water or more olive oil to achieve the desired consistency.
12. Transfer the hummus to a bowl and drizzle with more olive oil, if desired. Serve with veggies, crackers, or warm pita bread.

Ingredients:

• 1 cup of pumpkin puree
• 1 banana
• 1 cup of almond milk (or any other plant-based milk)
• 1 tbsp of honey or maple syrup
• 1 tsp of pumpkin pie spice
• A handful of ice cubes

Instructions:

1. Place all the ingredients in a blender.
2. Blend until smooth and creamy.
3. Taste and adjust the sweetness if needed.
4. Pour into a glass and enjoy your pumpkin pie smoothie.

5. Pumpkin Cinnamon Turmeric Spice Latte

This warm and comforting latte is perfect for the colder months. It’s full of autumnal flavors and has the added health benefits of turmeric.

Ingredients:

• 2 cups of milk (any kind)
• 2 tbsp of pumpkin puree
• 1 tbsp of honey or maple syrup
• 1 tsp of ground cinnamon
• 1/2 tsp of ground turmeric
• 1/2 tsp of vanilla extract
• A shot of espresso or 1/2 cup of strong brewed coffee (optional)

Instructions:

1. In a small saucepan, heat the milk over medium heat until hot but not boiling.
2. Add the pumpkin puree, honey or maple syrup, cinnamon, turmeric, and vanilla extract. Stir until well combined.
3. If using, prepare your espresso or coffee and add it to the saucepan.
4. Use a frother to froth the latte until it’s foamy. If you don’t have a frother, you can also whisk it vigorously.
5. Pour the latte into a mug and sprinkle with a little bit more cinnamon if desired. Enjoy your pumpkin cinnamon turmeric spice latte warm.