During the holiday season, pumpkin is one of the most popular foods. At the end of September, it starts to be seen in markets and the sale of pumpkin pie begins, one of the most famous ways to consume this vegetable. However, there are other ways to prepare it, such as in soup, salads, and smoothies.
The pumpkin is the fruit of the pumpkin plant, whose flowers are distinguished by being large, with yellow and white petals.
Although the most popular pumpkins are spherical, some can be flattened, oval, or elongated, says nutritionist Carolina Solís. In addition, not all are orange, but there are reddish, greenish, and white tones.
“It has a sugary, hard pulp, which is yellow or orange. It is full of medium-sized seeds in the center. Its flavor is rather bland, but in the background, there is a sweet-fruity tone,” he adds.
Benefits of pumpkin
The main component of pumpkin is water, so it is low in fat and its caloric content is minimal. This vegetable is rich in fiber, potassium, phosphorus, magnesium, zinc, calcium, and vitamins A, C, and B group vitamins such as B1, B2, B3, and B6. It is also an antioxidant food.
According to Solís, pumpkin seeds have been used for centuries to combat intestinal worms and fluid retention. They are also rich in Omega 3 and Omega 6, which help reduce cholesterol levels, and arthritis symptoms, control hypertension, and reduce premenstrual symptoms.
How to prepare it other than pumpkin pie
Pumpkin pulp can be consumed in different ways, either raw or cooked. It is an ideal food to include in salads or to make into hot or cold creams, and also to accompany stews.
Chef Mario André Miralles shares five recipes for preparing pumpkin in different ways.
Roasted pumpkin, pine nuts, and quinoa salad
Ingredients (serves 4)
- 2 cups pumpkin, chopped into medium cubes
- 1 cup cooked quinoa
- 25 cups toasted pine nuts
- 12 cherry tomatoes cut in half
- 2 cups cooked broccoli cut into small florets
- 1 lemon
- 5 bunch of cilantro
- 2 avocados
- 1 cup olive oil
- 1 teaspoon dried thyme
- 25 teaspoon paprika
- Salt to taste
Procedure
Place the pumpkin cubes on a baking tray and add half a cup of olive oil, dried thyme, paprika, and salt. Bake at 180°C until cooked.
In a blender, add the lemon juice, the remaining olive oil, cilantro, and avocado. Season to taste and blend until smooth and homogeneous. Then, in a bowl, mix the quinoa, broccoli, cherry tomatoes, and pumpkin.
Serve and gradually add the avocado cream to taste. Finally, add the pine nuts.
Pumpkin and banana smoothie
Ingredients (serves two)
- 2 tablespoons pumpkin puree
- 5 tablespoons of milk (your choice)
- 2 tablespoons of Greek yogurt
- 5 teaspoons of honey
- 1 peeled and frozen banana
- 25 teaspoons of cinnamon powder
- 1 pinch of nutmeg
- 25 cup ice
Preparation
Add all ingredients into a blender and blend until smooth. Then, pour into a glass and enjoy.
Pumpkin and parmesan risotto
Ingredients (Serves 6)
- 50 grams of butter
- 1 tablespoon olive oil
- 1 medium white onion, finely chopped
- 2 cloves of garlic, minced
- 6 sliced natural mushrooms
- 5 cups arborio rice
- 5 cups pumpkin in small cubes
- 4 cups hot chicken broth
- 5 cups grated parmesan cheese
- Salt to taste
- 2 tablespoons finely chopped parsley
Preparation
In a medium saucepan, melt 15 grams of butter with the olive oil. Cook the onion and garlic for five minutes over medium heat, then add the rice and let it cook for one more minute. Afterward, add the sliced mushrooms and the pumpkin in small cubes.
Add a cup of hot chicken broth and lower the heat. Stir constantly until the liquid is completely absorbed.
Next, add cup by cup of the remaining chicken broth and continue stirring. Continue to cook over medium heat until the rice is al dente and tender. This will take approximately 20 minutes.
When the rice is ready, add the remaining butter and stir until incorporated. Then season with salt to taste and finish with Parmesan cheese and chopped parsley.
Pumpkin, honey and ginger soup
Ingredients (serves 6)
- 5 pounds of pumpkin cut into medium cubes
- 1 medium onion, cut into julienne strips
- 2 cloves of garlic, peeled and sliced
- 3 cups hot vegetable broth
- 1 cup of water
- 5 cups of honey
- 1 tablespoon chopped fresh ginger
- 80 grams of butter
Procedure
In a medium pot, melt the butter over medium heat. Then add the onion, garlic, and squash, and let them cook for five minutes over medium heat.
Then add the vegetable broth and the cup of water, and leave it on the heat until the pumpkin is cooked. Then add the honey and the chopped fresh ginger. Transfer everything to the blender and process until you have a smooth, fine soup.
Pumpkin Cheesecake Bars (Makes 24 servings)
Ingredients for the base
- 14 units of finely crushed Maria cookies
- 2 tablespoons of sugar
- 8 tablespoons melted butter
Ingredients for the cheesecake layers
- 32 ounces cream cheese
- 5 cups of sugar
- 5 teaspoon salt
- 4 large eggs
- 1 cup pumpkin puree
- 25 teaspoons of cinnamon powder
- 5 teaspoons of powdered ginger
- 25 teaspoon nutmeg
- 125 teaspoons of clove powder
Procedure for the base
Prepare a Pyrex or baking dish with cooking spray and set aside. Then process the cookies with butter and sugar. Place the mixture in the Pyrex and spread it evenly over the entire base with your fingers. Then bake for 12 minutes at 325°F.
Procedure for filling
In a mixer add cream cheese and beat at medium speed, add sugar and salt. Turn off the mixer until you get a homogeneous mixture. Then, add the eggs one by one, until they are well mixed. Then, add 3.5 cups of this mixture on top of the cookie base that has already been baked and set aside.
Add the pumpkin puree and spices to the rest of the mixture left in the blender. Blend until incorporated. Then, place it on top of the other mixture that is in the cookie base.
Bake for 40-50 minutes, until the edges are set and the center still jiggles a bit. Remove from the oven and let cool on a baking sheet for 3 hours. Then cover with foil and refrigerate for at least 5 hours.
Remove foil and cut into squares. Enjoy.
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