Pumpkins are grown in this country mainly to celebrate Halloween; most are not eaten. I would like to change that!
Pumpkins store well, they are full of fibre, really high in Vitamin A (beta-carotene, like carrots) and also contain vitamin C and potassium. The seeds are also nutritious and contain antioxidants, numerous vitamins and minerals.
Pumpkins are really easy to grow and come in various colours; you just need to water them a lot! Home-grown pumpkins tend to grow less intensively and heavier. Try to pick heavy pumpkins at the supermarket; they will be less watery.
Easy way to prepare a pumpkin?
An ice cream scoop is a great way to remove the flesh once you’ve removed all the seeds.
Scrape the insides to remove the flesh (this will make the walls thinner and easier to carve). Don’t throw away the seeds!
The empty pumpkin can make a great serving dish for biriyani or soup made with the pumpkin flesh.
Pumpkin has a fairly bland flavour and soaks up spices, so it works well in Moroccan or Indian dishes.
Simple pumpkin recipe ideas (or any other squashes)
I like to make soup with pumpkin flesh. I prefer small and speciality pumpkins; they have more flavour.
Add the pulp to a chopped onion fried with a teaspoon of garam masala,
Chop an apple and add it along with a tin of cannellini beans or a few potatoes.
Pour enough water to cover the contents of the pan and cook for about 20 minutes.
You can add chilli, smoked paprika or garlic for more flavour.
Use a stick blender to make it nice and smooth.
If the soup is a little watery, add some bread (dry or croutons work well to absorb excess liquid) and blend again.
You can store the pulp in the fridge for several days before cooking.
Roasting the pumpkin for about 40 minutes and mashing it into a puree is ideal for making soup.
What else can I use pumpkin pulp for?
Add to bread, muffins, stuffing, chapatis, or use it as a potato alternative to make gnocchi.
Alternatively, grate it raw and use it as an alternative to carrot in carrot cake/muffins. Just make sure you press down with a dry cloth/kitchen towel the excess moisture or you will end up with a soggy cake.
Can I eat pumpkin seeds?
Yes, you can! Butternut squashes are full of micronutrients and minerals. You can also eat the seeds, so don’t throw them away.
How do I prepare pumpkin seeds to eat?
Wash the seeds to remove the stringy bits, then dry them on a tea towel or kitchen paper.
Place on a baking tray and drizzle with a little oil, salt, and your favourite spices (cumin, chilli, smoked paprika, or go sweet with cinnamon and brown sugar).
Mix well so all the seeds are coated, then bake for about 20 minutes at 150C, until golden and crispy.
How can pumpkin seeds be eaten?
Eat as a snack,
Sprinkle on top of soup
Blend into a powder and add to porridge, bread and smoothies.
Don’t fancy eating the pumpkin but don’t want to waste it?
Pop the seeds in your bird feeder or place them in the empty pumpkin as a makeshift bird feeder. The local wildlife will nibble the flesh, too.
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Fancy joining one of our Zoom cooker lessons? There is a range of sweet and savoury dishes over the coming months, or why not have your own bespoke Zoom cooking party? Great for all ages and abilities.
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