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Pumpkins are usually associated with Halloween jack-o-lanterns or Thanksgiving pie. But this winter squash is about so much more.
Pumpkin season begins in October so this is the time to start thinking about all the delicious and healthy ways you can use this nutritious, versatile, and delicious fruit. This is the perfect time to go pumpkin picking but you can always cook with canned pumpkin puree.
BBC Good Food suggests that if you are using fresh pumpkins, choose one that feels heavy for its size. Smaller pumpkins tend to have more flesh than larger ones. Save the big pumpkins for carving.
Here are seven hearty vegetarian or dairy-free vegan recipes to try this season:
Creamy Pumpkin Pasta
This hearty and delicious main course from BBC Good Food will have your family asking for seconds. All you need is 500 grams (17.6 ounces) of pureed fresh or canned pumpkin, mascarpone, milk, and a short pasta like penne. The pumpkin makes a creamy and delicious pasta sauce. You only need 15 minutes for the prep and 35 minutes to cook.
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Vegan Pumpkin Soup
Brisk fall evenings are the best time to make soup, especially pumpkin soup. This recipe from COOKIE + Kate is hearty and healthy. You need one 4-lb sugar pie pumpkin, one onion, olive oil and savory spices. Every pound of fresh pumpkin yields one cup of pureed pumpkin, according to the produce converter, if you need to convert to canned pumpkin.
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Hearty Pumpkin Bread
This pumpkin bread from All Recipes is moist, spicy, and really easy to make. It’s so simple that you can even hand mix it, just combine the wet ingredients, dry ingredients, and mix. All you need is a 15 oz (425 grams) can of pumpkin puree, four eggs, sugar, all-purpose flour, baking soda, a healthy oil, salt and pumpkin pie spices. This recipe makes two loaves of bread.
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Vegan Pumpkin Lentil Curry
This super healthy vegan main dish can be served over rice or veggies. The recipe from registered dietician Marissa Moore takes less than 30 minutes to make. You will need canned or cooked pumpkin puree, red lentils, coconut milk, curry paste or spice, onions, and garlic. You can spice up your stew with fresh hot peppers or red chili flakes.
Pumpkin Smoothie
This delicious smoothie from Pioneer Woman actually uses frozen pumpkin pie filling, and vanilla yogurt. If you want to use less sugar, substitute pumpkin puree and plain yogurt. Just blend the yogurt, milk, and the frozen pumpkin together. then just pour into glasses. You can top it with some graham cracker crumbs for a morning or afternoon pick-me-up.
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Savory Baked Pumpkin
This super simple side-dish recipe from the Healthy Recipes Blogs is oven roasted and only calls for five ingredients. Start with a sugar pie pumpkin, olive oil, and sprinkle with kosher salt, chili powder, and garlic powder. Then just pop it in the oven. Pair with a healthy main dish for a hearty seasonal supper.
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Vegan Pumpkin Spice Overnight Oats
Enjoy a hearty pumpkin overnight oats breakfast that only takes five minutes to prepare. This recipe from the blog Orchids and Sweet Tea is not only vegan, it is also gluten free. All you need are rolled oats, pumpkin puree, almond milk, agave, vanilla, flaxseed meal, and pumpkin pie spice. After you mix the ingredients, just refrigerate overnight.
