Pumpkin is more than a fall decoration or the filling inside a holiday pie – it’s one of autumn’s most versatile ingredients. Naturally creamy, lightly sweet and packed with nutrients, pumpkin can bring color, comfort and wholesome flavor to everything from smoothies and soups to pasta, dips, desserts and sides.
Whether you reach for a can of pure pumpkin or roast one from scratch, this fall favorite is an easy way to add richness and nutrition to everyday meals.
Here are a few delicious ways to make pumpkin the star of your kitchen this season.
Savory meals and sides
Try layering fresh sheets of pasta in between canned pumpkin and part-skim ricotta filling. Top with grated Parmesan or Romano cheese and sprinkle on a handful of walnuts.
Add some nutrition to your grilled cheese sandwich. Spread 2 tablespoons of canned pumpkin before you top with cheese. Then place it on your stovetop grill, skillet, or toast in your toaster oven.
Mix two tablespoons each of canned pumpkin and peanut butter, along with a few teaspoons of low-sodium soy sauce for a fast peanut noodle sauce that you can toss with vegetables and noodles.
Make a more nutritious swap for mashed potatoes. Place 1 cup of canned or roasted pumpkin in a small saucepan along with a few tablespoons of grated Parmesan and 1 tablespoon of butter. Warm over low heat for 2 to 3 minutes, then serve immediately.
Make an easy baked pumpkin casserole. Combine one 15-ounce can of pumpkin with a few tablespoons of maple syrup and two tablespoons softened, unsalted butter. Sprinkle with 2 tablespoons of chopped walnuts. Bake in a preheated 350°F oven for about 20 minutes until golden and serve immediately.
Pumpkins and pomegranate put on a flashy show when presented on the same platter. Try roasting wedges of fresh pumpkin with sage and sprinkle with pomegranate arils for a lovely Thanksgiving Day side dish.
Snacks and dips
Blend canned pure pumpkin with peanut butter for a unique savory dip to serve with vegetable sticks or whole grain crackers.
Blend 1/4 cup softened low-fat cream cheese with 1/4 cup canned pumpkin for a new way to stuff your celery.
For a sweeter option, make a dip for fresh fall fruits – like apples, pears and figs. Mix 1/4 cup softened low-fat cream cheese with 1/4 cup canned pumpkin, stir in a tablespoon of maple syrup or honey, and add your favorite spice, such as cinnamon, allspice or pumpkin pie spice.
Breakfast and sweet treats
Stir a few tablespoons of canned pumpkin into your hot oats in the morning and top with raisins and a pinch of brown sugar and spice – like cinnamon, ground cardamom, or nutmeg.
Make a fall-inspired smoothie. Mix 1/2 cup canned pumpkin, 1/2 cup milk or water, 1/2 cup plain yogurt, and 4 ice cubes with a tablespoon of brown sugar, honey, or maple syrup. For added flavor, add 1/4 teaspoon ground cinnamon, pumpkin pie spice, or a little freshly grated ginger root. Two tablespoons chopped nuts, bittersweet chocolate chips, or 1/2 of a ripe banana are fun ways to shake it up.
Swap 1/2 cup of milk for canned pumpkin in your instant pudding mix.
Instead of using applesauce to lower fat content in desserts like cakes and brownies, substitute the same amount of canned pumpkin.
Creamy Pumpkin Pasta
Serves 4
8 ounces whole wheat pasta
1 tablespoon olive oil
2 cloves garlic, minced
1 cup canned pumpkin
1/2 cup low-sodium vegetable broth
1/4 cup grated Parmesan cheese
1/4 teaspoon ground nutmeg
1/4 teaspoon black pepper
2 cups baby spinach
2 tablespoons toasted pumpkin seeds
Directions
Cook the pasta according to package directions, reserving 1/2 cup of pasta water before draining. Meanwhile, warm the olive oil in a large skillet over medium heat. Add the garlic and cook 30 seconds, until fragrant. Stir in the pumpkin, broth, Parmesan, nutmeg and black pepper, then simmer 2 to 3 minutes until smooth and creamy.
Add the cooked pasta and spinach to the skillet and toss until the spinach wilts and the pasta is coated. If the sauce feels too thick, add reserved pasta water a tablespoon at a time. Divide among bowls and top with toasted pumpkin seeds before serving.
Fast Pumpkin Soup
Serves 4
2 tablespoons unsalted butter or olive oil
1/2 small red onion or 2 shallots, minced
2 cloves garlic, minced
1 15-ounce can 100% pumpkin
1 cup chicken, beef, or vegetable broth
Non-stick cooking spray
Handful of fresh sage leaves, any kind
1/4 cup pumpkin seeds
Directions
Place a medium saucepan over medium heat. Add the butter or olive oil. Add the onions and garlic. Reduce the heat to medium-low and cook 4 to 5 minutes until the onions begin to brown.
Add the pumpkin and broth and cook 5 to 6 minutes more until the soup is thick. Coat a small skillet with cooking spray. Place over high heat and add the sage and pumpkin seeds. Cook 1 to 2 minutes, stirring often until the sage is crisp. Sprinkle over soup and serve immediately.
Content submitted by Janyce Gately MS, RD, LDN, CHC
For personalized guidance on healthy eating and lifestyle modifications contact our dietitian Registered Dietitian, Janyce.