How to Cook It: Pumpkin
Everyday Health staff nutritionist Kelly Kennedy, RD, shows you two different ways to cook a pumpkin and how to roast the seeds. To learn about the health benefits of pumpkin, check out our pumpkin guide.
Roasted Pumpkin Halves
This is perhaps the easiest way to cook and enjoy fresh pumpkin at home. In fact, one might say that it’s as easy as pie. If you’re going to blend or puree the cooked pumpkin for a soup or pie, this is the way to do it.
PREP TIME
5 minCOOK TIME
35 minTOTAL TIME
40 minIngredients
Directions
Preheat oven to 400 degrees F. Line a baking sheet with parchment paper and set aside.
Slice pumpkin in half and remove all seeds and strings. Reserve seeds for roasting.
Lightly brush flesh of pumpkin with olive oil and place it cut-side down on lined baking sheet.
Carefully pierce skin of each pumpkin half with a knife in a few places.
Place baking sheet in preheated oven and bake until pumpkin can be easily pierced with a fork, about 35–45 minutes.
Allow pumpkin to cool thoroughly before handling.
Nutrition Facts
Amount per serving
Serving sizeAbout 1 cup puree
calories
57total fat
1gsaturated fat
0.2gprotein
2gcarbohydrates
13gfiber
1gsugar
5gadded sugar
0gsodium
2mg
Roasted Pumpkin Cubes
There’s nothing like the rich taste of fresh pumpkin, and it couldn’t be easier to prepare. Roasting cubes gives you more surface area for caramelization and the delicious flavor it lends to the pumpkin. Pumpkin is also delicious seasoned with herbs and spices, and can be enjoyed in either sweet or savory dishes.
PREP TIME
10 minCOOK TIME
30 minTOTAL TIME
40 minIngredients
Directions
Preheat oven to 425 degrees F. Line a rimmed baking sheet with parchment paper and set aside.
Cut pumpkin in half and remove all seeds and strings. Reserve seeds for roasting. Slice off stem and bottom of pumpkin. Carefully remove skin of pumpkin using a vegetable peeler. Chop into cubes.
Place pumpkin cubes on prepared baking sheet. Drizzle with olive oil and gently toss to evenly coat all cubes. Season with salt and any other seasoning of your choosing.
Spread cubes evenly in a single layer and place in preheated oven. Bake for 15 minutes, then remove from oven, stir, and return to oven.
Continue to bake until cubes are easily pierced with a fork and beginning to brown, about 15–20 minutes more.
Nutrition Facts
Amount per serving
Serving sizeAbout 1¼ cup
calories
57total fat
1gsaturated fat
0.2gprotein
2gcarbohydrates
13gfiber
1gsugar
5gadded sugar
0gsodium
20mg
Roasted Pumpkin Seeds
Pumpkin seeds are a surprisingly versatile ingredient. Indeed, they may be the most delicious thing you’re throwing away! They can be enjoyed sweet or savory, depending on your preference. Once roasted, they should be stored in an airtight container for one week at room temperature or up to two months in the refrigerator.
PREP TIME
5 minCOOK TIME
15 minTOTAL TIME
20 minIngredients
Directions
Preheat oven to 425 degrees F. Line a rimmed baking sheet with parchment paper and set aside.
Thoroughly clean seeds, removing all orange strings. Dry seeds completely.
Place dried seeds on prepared tray and drizzle with olive oil. Toss gently to evenly coat seeds. Sprinkle seeds with salt to taste.
Place baking sheet in preheated oven and bake until seeds begin to brown, about 15–20 minutes, stirring every 5 minutes.
Let cool completely before enjoying. Store in an airtight container.
Nutrition Facts
Amount per serving
Serving size¼ cup
calories
190total fat
14gsaturated fat
3.2gprotein
11gcarbohydrates
4gfiber
2gsugar
0gadded sugar
0gsodium
35mg
Curried Pumpkin Soup
Nothing combines the flavors and feelings of autumn quite like pumpkin soup. Here, the rich flavor of curry brings this soup to life while lending the anti-inflammatory benefits of the spices it contains (namely turmeric, as Johns Hopkins Medicine notes). A touch of black pepper is added to increase your body’s ability to absorb the curcumin from the turmeric, as described in the results of a past study. Low-sodium broth makes this recipe healthier for your ticker.
PREP TIME
15 minCOOK TIME
25 minTOTAL TIME
40 minIngredients
Directions
Place a large stockpot over medium heat. Add olive oil and onion and sauté until onions begin to soften, about 5 minutes.
Add garlic and apple to stockpot. Sauté, stirring occasionally, until ingredients are soft, about 5–10 more minutes.
Add pumpkin and broth and bring mixture to a boil, then reduce to a simmer. Cover and continue to simmer for 15 minutes.
Remove pot from heat. Blend using an immersion blender or cool slightly and use a countertop blender.
Return to stove and season with curry powder, nutmeg, cumin, salt, and pepper. Stir in milk, if using, and serve.
Nutrition Facts
Amount per serving
Serving size1⅔ cup