Hero Veg: Pumpkin

Hero Vegetables

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Technically a fruit, the pumpkin is a winter squash in the family that includes cucumbers and melons. Pumpkins originated in Southern North America and Central America around 9000 years ago and, along with other forms of squash, were an historically important food staple for Native Americans.

pumpkinRecognizing their value, the first explorers of the New World brought pumpkins back with them to Europe and, by the mid-1500s, they were cultivated in England and France. However, while pumpkin is a favourite on dinner tables in North America and Australia, it isn’t popular in many other regions where it’s considered only fit for animal fodder.

There are over 45 different varieties of pumpkin. The most popular in Australia are the large Kent and Queensland Blue varieties and the smaller, peanut shaped, Butternut Pumpkin. Because of their size, pumpkins are usually sold in pre-cut sections. It is sometimes available frozen. In North America, canned pumpkin purée is also available.

Pumpkins are an excellent source of potassium, vitamin A and beta-carotene, the powerful antioxidant that gives orange vegetables and fruits their colour.

Every part of the pumpkin is edible: the skin, leaves, flowers, pulp, seeds, and stems. The flesh can be steamed, boiled, fried and baked, and features in soups, stews and casseroles. As a sweet vegetable, pumpkin can be used in desserts and baking as well as in savoury dishes.

While pumpkins aren’t botanically related to Sweet Potato, their similarity in colour, texture and taste allows many of the same recipes to apply to both. As such, the recipes under the entry Hero Veg: Sweet Potato can be used for pumpkin where indicated.

Pumpkin can be combined with other vegetables as seen in the entry Vegetable Medleys from the Pantry. 

Pumpkin features in the Cooking in Bulk recipes Orange Vegetable Soup and Chickpea and Vegetable Stew.

Pumpkin also features in the entries Quick and Healthy Snacks:  High Protein Biscuits and High Protein Muffins.

 

Recipes:

Pumpkin, Potato and Bacon Hotpot

Pumpkin Fritters

Pumpkin and Bean Stew

Pumpkin and Chickpea Curry

Pumpkin and Potato Soup

Cream of Pumpkin Soup

Spicy Pumpkin Soup

Pumpkin, Apple and Red Lentil Soup

Spicy Apple and Pumpkin Soup

Pumpkin Risotto

Pasta with Creamy Pumpkin

 

Pumpkin, Potato and Bacon Hotpot

  • 1 cup pumpkin, peeled and cubed
  • 1 small potato, cubed
  • 2 tbsp. diced bacon
  • 1 tsp. chicken stock powder
  • Garlic granules, dried onion, pepper and parsley
  • Shredded Parmesan cheese
  • Butter or margarine

 

  1. In a small saucepan bring 1 cup water to the boil with chicken stock powder
  2. Add potato and boil for 5–7 minutes
  3. Add pumpkin and boil for a further 5–7 minutes
  4. Drain and set aside, retaining the stock
  5. Melt butter in pan and sauté diced bacon
  6. Return potato and pumpkin to saucepan with 1/3 cup retained stock
  7. Simmer, stirring often until potato is tender and stock has reduced
  8. Stir in a sprinkle of Parmesan cheese

Variations:

  • substitute sweet potato for the pumpkin
  • substitute ¼ cup chopped red capsicum for the diced bacon

 

Pumpkin Fritters

  • 1 cup pumpkin, peeled and cubed
  • 2 tbsp. wholemeal flour or quick oats
  • ½ tsp. baking powder
  • 2 tbsp. shredded Parmesan cheese
  • 2 tbsp. low-fat milk
  • Garlic granules, paprika and parsley
  • Oil spray

 

  1. Steam pumpkin until tender (5–10 minutes)
  2. Using a potato masher, mash pumpkin into a purée
  3. Add milk, Parmesan cheese and spices and mix thoroughly
  4. Stir in flour and baking powder to make a thick batter (adding either a little more milk or flour if required)
  5. Form mixture into 3–4 patties
  6. Spray a non-stick frying-pan with oil and heat over a low heat for 3–5 minutes to heat evenly, then raise the heat to high
  7. Cook for 3–4 minutes on each side until golden brown

Variation: for sweet fritters, substitute desiccated coconut for the Parmesan cheese, and ginger and cinnamon for the garlic, paprika and parsley

Tip: respray pan with oil for each batch (though be careful not to start a fire!)

 

Pumpkin and Bean Stew

  • ¾ cup pumpkin, peeled and cubed
  • 1 x 125gm can four-bean mix, drained
  • 1 tbsp. chopped onion
  • 2 tsp. tomato paste
  • ¼ cup red capsicum, chopped
  • Garlic, paprika or chilli and basil
  • ½ tsp. chicken stock powder
  • Shredded Parmesan cheese (optional)
  • Olive oil

 

  1. In a small saucepan sauté onion with garlic and paprika
  2. Add capsicum and sauté
  3. Add beans and sauté to heat through
  4. Add ½ cup boiling water with stock powder, tomato paste and basil
  5. Simmer beans for 10 minutes
  6. Add pumpkin and simmer until tender (10–15 minutes) adding a little more water if necessary
  7. Sprinkle with Parmesan cheese (optional)

Variations:

  • substitute 1 tbsp. diced bacon for the capsicum
  • add ½ cup chopped spinach leaves during Step 6 at about the 10-minute mark

 

Pumpkin and Chickpea Curry

  • 1 cup pumpkin, peeled and cubed
  • 1 x 125gm can chickpeas, drained
  • 2 tbsp. chopped onion
  • 1 x 165ml can light coconut milk
  • Chilli and mild curry powder
  • ½ tsp. chicken stock powder
  • Canola oil

 

  1. In a small saucepan sauté onion with chilli and curry powder
  2. Add drained chickpeas and sauté until heated through
  3. Add 1/3 cup water, simmer for 10 minutes and reduce any remaining water
  4. Add pumpkin and sauté until heated through
  5. Add stock powder with coconut milk
  6. Simmer until pumpkin is soft (approx. 15 minutes)

Variations:

  • substitute sweet potato for the pumpkin
  • substitute 1 tbsp. red lentils for chickpeas. Omit Steps 2 & 3 and add lentils at Step 5
  • for a low-fat option, thoroughly blend 2 tbsp. almond meal with ½ cup water in a bullet blender and substitute for the coconut milk

 

Pumpkin and Potato Soup

  • 1 cup pumpkin, peeled and cubed
  • 1 small potato, peeled and diced
  • 1 tbsp. chopped onion
  • 1 tsp. chicken stock powder
  • Pepper, cinnamon and ginger
  • Canola oil
  • 1 tbsp. natural yoghurt (optional)

 

  1. Sauté onion with spices
  2. Add potato and sauté
  3. Add pumpkin and sauté
  4. Add 1 cup boiling water with stock powder
  5. Bring to the boil and simmer for 15–20 minutes or until vegetables are very soft, adding a little water if necessary
  6. Allow to cool, empty saucepan into large cup of a bullet blender and liquidise
  7. Return to saucepan with an additional ¼ cup water and gently reheat
  8. Remove from heat and stir in yoghurt (optional)

Variations:

  • substitute sweet potato for the pumpkin or the potato
  • substitute carrot for the potato

 

Cream of Pumpkin Soup

  • 1½ cups pumpkin, peeled and cubed
  • ¼ cup low-fat milk
  • 1 tsp. cornflour
  • 1 tsp. chicken stock powder
  • Dried onion, pepper, cinnamon and ginger
  • 1 tbsp. shredded Parmesan (optional)
  • 1 tbsp. natural yoghurt (optional)

 

  1. Place pumpkin in a small saucepan with ¾ cup water, stock powder, dried onion and spices
  2. Simmer covered for 15–20 minutes until pumpkin is very soft, adding a little water if necessary
  3. Allow to cool, empty saucepan into large cup of a bullet blender and liquidise
  4. Return to saucepan
  5. Add milk, cornflour and Parmesan (optional) to bullet blender cup and liquidise
  6. Stir into saucepan and slowly bring to boil
  7. Heat gently, stirring constantly, until soup thickens
  8. Remove from heat and stir in yoghurt (optional)

Variation: substitute sweet potato for the pumpkin

 

Spicy Pumpkin Soup

  • 1½ cups pumpkin, peeled and cubed
  • 1 tbsp. chopped onion
  • 1 x 165ml can light coconut milk
  • 1 tbsp. red lentils (optional)
  • 1 tsp. chicken stock powder
  • Mild curry powder, ginger and coriander
  • 1 tbsp. natural yoghurt (optional)
  • Canola oil

 

  1. In a small saucepan sauté onion with spices
  2. Add pumpkin and sauté
  3. Add coconut milk with the stock powder
  4. Gently bring to the boil and add lentils (optional)
  5. Gently simmer covered for 15–20 minutes until pumpkin is very soft, adding a little water if necessary
  6. Allow to cool, empty saucepan into large cup of a bullet blender and liquidise
  7. Return to saucepan with an additional ¼ cup water and gently reheat
  8. Remove from heat and stir in yoghurt (optional)

Variations:

  • substitute sweet potato for some or all of the pumpkin
  • for a low-fat option, thoroughly blend 2 tbsp. almond meal with ½ cup water in a bullet blender and substitute for the coconut milk

 

Pumpkin, Apple and Red Lentil Soup

  • 1½ cups pumpkin, chopped
  • ¼ Granny Smith apple, peeled and chopped
  • 1 tbsp. red lentils
  • 1 tbsp. chopped onion
  • 1 tsp. chicken stock powder
  • Cinnamon, ginger and mild curry powder
  • Canola oil
  • 1 tbsp. natural yoghurt (optional)

 

  1. In a small saucepan sauté onion with spices
  2. Add pumpkin and apple and sauté
  3. Add 1 cup boiling water with stock powder
  4. Bring to the boil and stir in lentils
  5. Simmer covered for 15–20 minutes until vegetables are very soft
  6. Allow to cool, empty saucepan into large cup of a bullet blender and liquidise
  7. Return to saucepan with an additional ¼ cup water and gently reheat
  8. Remove from heat and stir in yoghurt (optional)

 

Spicy Apple and Pumpkin Soup

  • 1½ cups pumpkin, peeled and cubed
  • ¼ Granny Smith apple, peeled and chopped
  • 1 tbsp. chopped onion
  • 1 tsp. chicken stock powder
  • 1 x 165ml can light coconut milk
  • Cinnamon, ginger and mild curry powder
  • 1 tbsp. natural yoghurt (optional)
  • Canola oil

 

  1. In a small saucepan sauté onion with spices
  2. Add pumpkin and apple and sauté
  3. Add coconut milk with the stock powder
  4. Simmer covered for 15–20 minutes until vegetables are very soft
  5. Allow to cool, empty saucepan into large cup of a bullet blender and liquidise
  6. Return to saucepan with an additional ¼ cup water and gently reheat
  7. Remove from heat and stir in yoghurt (optional)

Variation: for a low-fat option, thoroughly blend 2 tbsp. almond meal with ½ cup water in a bullet blender and substitute for the coconut milk

 

Pumpkin Risotto

  • 2/3 cup pumpkin, peeled and cubed
  • ¼ cup rice
  • 1 tbsp. onion
  • 1 tbsp. shredded Parmesan cheese
  • 1 tsp. chicken stock powder
  • Garlic, pepper and parsley
  • Butter or margarine

 

  1. In a small saucepan sauté onion, garlic and pepper in melted butter
  2. Add pumpkin and sauté to heat through
  3. Cook on low heat until pumpkin is tender (approx. 5 minutes)
  4. Using a potato masher or fork, mash pumpkin into a rough purée
  5. Add rice and stir until translucent
  6. Add ¾ cup boiling water with stock powder and parsley
  7. Simmer for 15 minutes stirring occasionally
  8. Stir in Parmesan cheese before serving

Variation: substitute sweet potato for some or all of the pumpkin

 

Pasta with Creamy Pumpkin

  • 1 cup pumpkin, peeled and cubed
  • ½ cup pasta
  • 1 tbsp. butter or margarine
  • Garlic
  • Pepper, cinnamon and paprika
  • 1 tsp. chicken stock powder
  • 1 tbsp. shredded Parmesan cheese
  • 1 tbsp. natural yoghurt

 

  1. Melt butter and sauté garlic
  2. Add pumpkin with spices and sauté to heat through
  3. Add ¾ cup water with stock powder
  4. Bring to the boil and simmer for 5–7 minutes until pumpkin is tender
  5. Mash pumpkin roughly with a potato masher
  6. Return to the boil and add pasta
  7. Simmer for 12–15 minutes until pasta is cooked, adding a little water if necessary
  8. Stir through Parmesan cheese
  9. Remove from heat and stir in yoghurt
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