Fall Menu: Healthy Pumpkin Recipes (2024)

Serve these pumpkin dishes at your next Halloween party—they're so good, it's scary!

by Adeena Sussman

Roasted Pumpkin and Pomegranate Salad with Pumpkin Seed Oil Vinaigrette

Fall Menu: Healthy Pumpkin Recipes (1)

Prep Time: 15 minutes
Cooking Time: 30 minutes

3 cups pumpkin, cut into 1-inch cubes
2 tsp extra-virgin olive oil
1/4 tsp salt
1/4 tsp pepper
6 cups mixed winter salad greens
1/2 cup pomegranate seeds
8 tsp lightly toasted pumpkin seeds
1/4 cup crumbled goat cheese

Vinaigrette: (makes 1/2 cup)
3 Tbsp pure pumpkin-seed oil (available in health-food stores and specialty markets)
2 Tbsp champagne vinegar
3 Tbsp orange juice
1 tsp Dijon mustard
1 small chopped shallot (1 Tbsp)
1 tsp honey
1/4 tsp salt
1/4 tsp pepper

1. Preheat oven to 400°F. Toss pumpkin with olive oil, salt, and pepper and arrange in one layer on a lipped baking sheet. Roast until pumpkin is tender-firm and edges are caramelized, about 30 minutes. Remove from oven and let cool completely.

2. Combine all vinaigrette ingredients in a small jar with a tight-fitting lid and shake until dressing emulsifies and has a creamy appearance.

3. Divide the greens evenly among 4 salad plates. Scatter 1/2 cup roasted pumpkin, 1 tablespoon pomegranate seeds, 2 teaspoons pumpkin seeds, and 1 tablespoon goat cheese on top of each plate of greens. Drizzle with 2 tablespoons vinaigrette.

Makes 4 Servings.
Per serving: 300 cal, 21 g fat (7 g sat), 23 g carbs, 410 mg sodium, 4 g fiber, 9 g protein

Creamy Pumpkin-Peanut Soup

Fall Menu: Healthy Pumpkin Recipes (2)

Prep Time: 10 minutes
Cooking Time: 20 minutes

2 tsp vegetable oil
1 small onion, chopped (1 1/4 cups)
3 cloves garlic, smashed
1/4 tsp ground turmeric
1/2 tsp paprika
1/2 tsp chili pepper flakes
1 can solid-pack pumpkin puree (15 oz)
1 1/2 cups low-sodium chicken or vegetable broth
1 jar roasted red peppers (7 oz), drained, 1 tablespoon chopped and reserved for garnish
1/3 cup smooth reduced-fat natural peanut butter
1 tsp sugar
1/2 tsp salt
1/4 tsp freshly ground black pepper
1 Tbsp fresh lemon juice
1/4 cup reduced-fat sour cream
2 Tbsp chopped roasted peanuts
2 Tbsp chopped scallion greens

1. Heat oil in a 4-quart saucepan over medium-high heat. Add onion and cook, stirring, until golden, about 10 minutes. Add garlic and cook an additional 2 minutes.

2. Add turmeric, paprika, and chili flakes; stir. Add pumpkin puree, broth, peppers, and peanut butter; whisk to incorporate and bring to a boil. Reduce heat, simmer for 5 minutes, then stir in sugar, salt, pepper, and lemon juice.

3. Transfer to a blender or food processor and puree until smooth. Divide among 4 bowls and garnish with sour cream, peanuts, reserved chopped peppers, and scallion greens.

Makes 4 Servings.
Per serving: 270 cal, 18 g fat (4 g sat), 22 g carbs, 450 mg sodium, 4 g fiber, 10 g protein

Dry-Fried Tofu and Pumpkin Curry

Fall Menu: Healthy Pumpkin Recipes (3)

Prep Time: 20 minutes
Cooking Time: 30 minutes

1 lb extra-firm tofu, cut into 16 equal-size pieces
1/4 tsp salt
1/4 tsp freshly ground black pepper
4 cups pumpkin, cut into 1-inch cubes
3 cups fresh broccoli florets
1 Tbsp canola oil
1/2 cup finely chopped shallots
2 Tbsp minced fresh ginger
3 cloves garlic, minced
1 Tbsp seeded, minced jalapeno
1 cup light coconut milk
1/2 cup low-sodium chicken broth
3 Tbsp jarred green curry paste, plus more for seasoning
4 tsp brown sugar
4 tsp fish sauce
1 cup thinly sliced basil, plus more for garnish
2 Tbsp chopped cilantro, plus more for garnish

1. Season tofu with salt and pepper. Arrange in a single layer in a large nonstick skillet with no oil or cooking spray. Heat tofu over high heat, pressing every minute or two to release liquid, about 4 minutes per side. Remove from pan, slice into strips, and reserve.

2. Place pumpkin in a large steamer basket (leaving room for broccoli) and steam for 5 minutes. Add broccoli and steam an additional 5 minutes, until florets are bright green and tender-crisp.

3. Heat oil in a wok or large saute pan over medium heat. Add shallots, ginger, garlic, and jalapeno and cook, stirring, until fragrant but not browned, about 2 to 3 minutes. Add coconut milk, broth, curry paste, brown sugar, and fish sauce; bring to a boil.

4. Add tofu, pumpkin, broccoli, basil, and cilantro; return to a boil. Reduce heat to a simmer and cook until liquid thickens, about 4 to 5 minutes. Remove from heat and divide among 4 bowls. Garnish with additional cilantro and basil.

Makes 4 Servings.
Per serving: 270 cal, 13 g fat (4 g sat), 24 g carbs, 850 mg sodium, 4 g fiber, 17 g protein

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Pumpkin and Shiitake Risotto with Crispy Sage

Fall Menu: Healthy Pumpkin Recipes (4)

Prep Time: 10 minutes
Cooking Time: 35 minutes

5 cups low-sodium chicken broth
1/4 cup olive oil
8 sage leaves, plus 2 tsp minced fresh sage
1/2 cup finely chopped shallots
1 cup arborio rice
1 cup sliced shiitake mushroom caps
1/2 cup dry white wine
3/4 cup canned pure pumpkin puree
3/4 cup plus 4 tsp shredded Parmigiano Reggiano cheese
1/2 tsp salt
1/4 tsp freshly ground pepper

1. Heat broth in a saucepan until boiling, then keep at a simmer on the stove top.

2. Heat olive oil in a saute pan until hot but not smoking. Add sage leaves and fry until crispy, 10 to 15 seconds. Transfer to a paper towel–lined plate.

3. Transfer 1 tablespoon of the sage oil to a 3-or 4-quart saucepan and discard the rest of the oil. Heat oil over medium-high heat. Add shallots and cook, stirring, until translucent but not browned, 5 to 6 minutes. Add rice and cook, stirring, until rice is glistening and coated with oil, 2 minutes. Add mushrooms and wine; cook, stirring, until most of the liquid is evaporated, 2 to 3 minutes. Add 1 cup broth and cook, stirring, until most of the liquid is evaporated, 2 to 3 minutes. Continue to add broth 1/2 cup at a time, stirring, until liquid is evaporated after each addition and until rice swells but is still al dente, 17 to 18 minutes.

4. Add pumpkin puree, 3/4 cup cheese, salt, and pepper; cook, stirring, until incorporated, 1 to 2 minutes. Divide risotto among 4 bowls and garnish each with 2 fried sage leaves and 1 teaspoon cheese.

Makes 4 Servings.
Per serving: 240 cal, 7 g fat (2 g sat), 34 g carbs, 680 mg sodium, 3 g fiber, 9 g protein

Fall Menu: Healthy Pumpkin Recipes (2024)

FAQs

What is the healthiest way to eat pumpkin? ›

There are many ways to enjoy pumpkin. For the healthiest versions, try using it in savory dishes like soup or as a roasted vegetable.

Can I eat pumpkin every day? ›

It is safe and healthy to eat pumpkin every day, but Campbell suggests sticking to only one serving per day—about half a cup of canned pumpkin and one cup of raw pumpkin – for a couple reasons. “Although pumpkins are great for you, they do contain a good amount of fiber,” says Menshulam.

What flavor compliments pumpkin? ›

To complement pumpkin with sweet flavor pairings, consider using spices like nutmeg, cinnamon, allspice and vanilla, or sweet ingredients like chocolate, maple, honey, cranberries or brown sugar. Create savory dishes by pairing pumpkin with spices like chilies, cajun, cayenne or pepper.

Is pumpkin bread good or bad for you? ›

Pumpkin bread is the perfect food to have on hand morning, noon, or night. Since it contains ingredients that pack a nutritional punch it is delicious anytime of the day. Starting out the day with nut butter spread on a slice provides some satiating protein and fiber.

What does pumpkin do to your gut? ›

And pumpkins are also great for our gut: They are full of fibre, which helps to form stools, keep us regular and feed our gut bacteria. Potassium supports normal cell function throughout the body and low levels may lead to constipation and fatigue.

What organ is pumpkin good for? ›

Supports heart health

Pumpkin is recommended as part of a heart-healthy diet that may help lower your risk of heart disease. It offers a long list of nutrients that protect and support the heart, such as vitamins A, B1, B6, and C, copper, fiber, folate, and manganese.

When should we not eat pumpkin? ›

Pumpkin is considered a safe food for most healthy adults, but check with a healthcare provider if you have a history of food allergies, are pregnant, or are taking certain medications. U.S. Department of Agriculture. Pumpkin, canned, cooked. American Heart Association.

Is pumpkin a carb or protein? ›

Pumpkin is a starchy vegetable, providing carbohydrate and the energy needed to fuel our body. As pumpkin is also rich in fibre, it keeps you feeling full for longer and reduces your urge to snack between meals. The high fibre content further promotes more regular bowel movements.

Is canned pumpkin as healthy as fresh? ›

Fresh foods generally have a higher nutrient content than do cooked or canned foods. But in this case, both fresh pumpkin and canned pumpkin are packed with nutrients, such as potassium, vitamin A and iron. If you want to use fresh pumpkin, look for pumpkins without blemishes that are firm and heavy for their size.

What cheese pairs well with pumpkin? ›

Blue cheeses like gorgonzola team up well with the notes of dried fruit typical of pumpkin. Another excellent pairing is with a nice fresh goat's cheese since its acidulous notes offset the sweetness of pumpkin.

What is the most delicious pumpkin? ›

For cooking, you'll want to use sugar pumpkins (also called pie or sweet pumpkins), which are small and round. Long Island Cheese pumpkins, which are more oblong and can look like a wheel of cheese, are also good to eat. Field pumpkin types are larger, have watery, stringy flesh, and are best for decorating.

Are pumpkins healthier than potatoes? ›

Simply put, pumpkin is a weight-loss friendly food because you can consume more of it than other carb sources — such as rice and potatoes — but still take in fewer calories. What's more, pumpkin is a good source of fiber, which can help curb your appetite.

What is the healthiest part of a pumpkin? ›

Pumpkin seeds are packed with protein, fiber and many other minerals, such as iron, copper, magnesium, manganese, phosphorous, zinc, potassium, folate, niacin and selenium. They also contain healthy poly- and mono-unsaturated fats.

Does pumpkin spike insulin? ›

Pumpkin contains compounds such as pectin and fiber that slow down the absorption of glucose into the bloodstream, which can help regulate blood sugar levels and prevent insulin spikes. Additionally, pumpkin is a low-glycemic index food, meaning it has a minimal impact on blood sugar levels.

Is pumpkin healthier raw or cooked? ›

Yes, you can eat pumpkin raw. Furthermore, eating raw pumpkin and raw pumpkin seeds provides significantly more nutritional and health benefits than eating it cooked. Cooking minimizes water-soluble nutrients like vitamins B and C, and also reduces the vitamin A, potassium and copper content.

Does pumpkin lose nutrition when cooked? ›

While raw pumpkin and its seeds may have slightly more vitamins and minerals, their taste and texture are often considered less appetizing. They may also contain more antinutrients and fewer antioxidants than their cooked counterparts.

How to eat pumpkin for weight loss? ›

"Pumpkin is beneficial for weight loss because it's largely made up of water, so it is low in calories while still containing many nutrients," Burgess told Fox News Digital. "Try adding more pumpkin to your diet by making pumpkin soup, pumpkin oatmeal, roasted pumpkin, or pumpkin energy bites."

Is canned pumpkin really healthy? ›

One cup of canned pumpkin, for example, contains 137 calories but provides more than 200 percent of the daily value for vitamin A, 36 percent of vitamin K, 25 percent of fiber and 22 percent of vitamin E. It's also a good source of vitamin B6, vitamin C, magnesium, riboflavin, iron and potassium.

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