As the leaves start to change and the air grows crisp, there’s nothing quite like the warm, comforting taste of pumpkin to signal the arrival of fall. And what better way to celebrate the season than with a slew of delicious, nutritious, and easy-to-make pumpkin recipes? From savory soups and stews to sweet treats and breakfast options, we’ve got 20 mouthwatering ideas that are sure to satisfy your cravings and get you in the mood for cozy nights by the fire.
Whether you’re looking for a healthy twist on traditional pumpkin pie or a creative way to add some extra nutrition to your daily meals, our collection of recipes has something for everyone. So go ahead, grab a cup of apple cider, and let’s dive into the world of fall flavors with these 20 scrumptious and wholesome pumpkin recipes!
Roasted Pumpkin and Quinoa Salad
This seasonal salad combines roasted pumpkin with nutty quinoa, crunchy pecans, and a tangy vinaigrette, making it perfect for a fall-inspired meal or as a healthy snack.
Ingredients:
– 1 small to medium-sized pumpkin (about 2 lbs), peeled and cubed
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 1/4 cup chopped pecans
– 2 tablespoons olive oil
– 1 tablespoon apple cider vinegar
– 1 teaspoon honey
– Salt and pepper to taste
– Fresh parsley or thyme leaves for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Roast the pumpkin cubes on a baking sheet lined with parchment paper, tossing occasionally, until tender and caramelized, about 30-40 minutes.
3. Cook quinoa according to package instructions or in a medium saucepan with 2 cups water or broth, bringing to a boil then reducing heat and simmering for 15-20 minutes or until tender and fluffy.
4. In a small bowl, whisk together olive oil, apple cider vinegar, and honey.
5. Combine roasted pumpkin, cooked quinoa, chopped pecans, and vinaigrette in a large bowl. Season with salt and pepper to taste.
6. Garnish with fresh parsley or thyme leaves, if desired.
Cooking Time: 40-50 minutes
Creamy Pumpkin and Lentil Soup
Warm up with this comforting and nutritious soup, perfect for a chilly fall or winter evening. This creamy pumpkin and lentil soup is a delicious and healthy twist on traditional soups.
Ingredients:
– 1 medium onion, chopped
– 2 cloves of garlic, minced
– 1 cup brown or green lentils, rinsed and drained
– 1 small pumpkin (about 2 lbs), peeled and cubed
– 4 cups vegetable broth
– 1 can (14 oz) coconut milk
– 1 tsp ground cumin
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large pot, sauté the onion and garlic in a little water until softened.
2. Add the lentils, pumpkin, vegetable broth, coconut milk, and cumin. Bring to a boil, then reduce heat and simmer for 30 minutes or until the lentils are tender.
3. Use an immersion blender to puree the soup until smooth. Season with salt and pepper to taste.
4. Serve hot, garnished with cilantro leaves if desired.
Cooking Time: 45-50 minutes
Healthy Pumpkin Spice Smoothie
Start your day with a boost of vitamin A and fiber-rich pumpkin, blended with creamy Greek yogurt and hint of cinnamon. This smoothie is the perfect fall treat that’s both nourishing and delicious.
Ingredients:
– 1/2 cup frozen pumpkin puree
– 1/2 cup plain Greek yogurt
– 1/2 cup unsweetened almond milk
– 1 tablespoon honey
– 1/2 teaspoon ground cinnamon
– Ice cubes (as needed)
Instructions:
1. Add all the ingredients to a blender and blend until smooth.
2. Taste and adjust sweetness or spice as desired.
3. Pour into a glass and serve immediately.
Cooking Time: None! Blend and enjoy in under 5 minutes.
Baked Pumpkin and Chickpea Curry
This recipe combines the warmth of pumpkin with the comforting flavors of curry, all wrapped up in a nutritious and easy-to-make package. Perfect for a chilly fall evening or a quick lunch, this dish is sure to become a favorite.
Ingredients:
– 1 small pumpkin (about 2 lbs), peeled and cubed
– 1 can chickpeas, drained and rinsed
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 1 tablespoon curry powder
– 1 teaspoon ground cumin
– 1/2 teaspoon turmeric
– Salt and pepper, to taste
– 1/4 cup olive oil
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, toss pumpkin cubes with 2 tablespoons of the olive oil, salt, and pepper.
3. Spread pumpkin on a baking sheet and roast for 30 minutes, or until tender.
4. In a large skillet, heat the remaining 2 tablespoons of olive oil over medium-high heat. Add onions and cook until softened, about 5 minutes.
5. Stir in garlic, curry powder, cumin, and turmeric. Cook for an additional minute.
6. Add chickpeas to the skillet and stir to combine.
7. Remove pumpkin from oven and add it to the skillet. Toss to combine.
8. Simmer for 10-15 minutes or until flavors have melded together.
Cooking Time: Approximately 45-50 minutes
Pumpkin and Spinach Stuffed Shells
Elevate your pasta game with this fall-inspired twist on classic stuffed shells. The sweetness of pumpkin pairs perfectly with the earthiness of spinach, all wrapped up in a cheesy, tender shell.
Ingredients:
– 12 jumbo pasta shells
– 1 medium pumpkin, cooked and mashed
– 1 package frozen chopped spinach, thawed and drained
– 1 cup ricotta cheese
– 1/2 cup grated Parmesan cheese
– 1 egg, beaten
– Salt and pepper to taste
– 1 cup marinara sauce
– 1 cup shredded mozzarella cheese
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook pasta shells according to package instructions.
3. In a bowl, combine pumpkin, spinach, ricotta, Parmesan, and egg. Mix well.
4. Stuff each cooked shell with the pumpkin-spinach mixture.
5. Place stuffed shells in a baking dish and top with marinara sauce and mozzarella cheese.
6. Bake for 25-30 minutes or until cheese is melted and bubbly.
Cooking Time: 25-30 minutes
Low-Sugar Pumpkin Oatmeal Muffins
These moist and flavorful muffins combine the comfort of pumpkin spice with the wholesomeness of oats, all while keeping sugar content low. Perfect for a quick breakfast or snack on-the-go!
Ingredients:
– 1 1/2 cups rolled oats
– 1 cup canned pumpkin puree
– 1/2 cup unsalted butter, melted
– 1 large egg
– 1/2 cup honey
– 1 teaspoon vanilla extract
– 1/2 teaspoon baking powder
– 1/4 teaspoon salt
– 1/2 cup chopped walnuts (optional)
– Pinch of cinnamon and nutmeg
Instructions:
1. Preheat oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners.
2. In a large bowl, whisk together oats, pumpkin puree, melted butter, egg, honey, vanilla extract, baking powder, salt, and spices.
3. Fold in chopped walnuts, if using.
4. Divide batter evenly among muffin cups.
5. Bake for 20-22 minutes or until a toothpick inserted comes out clean.
6. Allow to cool before serving.
Cooking Time: 20-22 minutes
Pumpkin and Black Bean Chili
This comforting chili recipe combines the warmth of pumpkin with the bold flavor of black beans, perfect for a chilly fall evening. With its slightly sweet and smoky undertones, this dish is sure to become a staple in your household.
Ingredients:
– 1 medium onion, diced
– 2 cloves garlic, minced
– 1 can (14.5 oz) diced tomatoes
– 1 can (15 oz) black beans, drained and rinsed
– 1 cup canned pumpkin puree
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– Salt and pepper, to taste
– 1 tablespoon olive oil
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the onion and garlic; cook until the onion is translucent, about 5 minutes.
3. Stir in the cumin, smoked paprika, salt, and pepper. Cook for 1 minute.
4. Add the diced tomatoes, black beans, and pumpkin puree. Stir to combine.
5. Bring the mixture to a simmer and let cook for 20-25 minutes or until the flavors have melded together.
Cooking Time: 20-25 minutes
Grilled Pumpkin and Halloumi Skewers
Grilled Pumpkin and Halloumi Skewers: A flavorful and colorful twist on traditional skewers!
Ingredients:
– 1 small pumpkin, peeled and cubed into 1-inch pieces
– 8 oz halloumi cheese, cut into 1/2-inch cubes
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 tablespoon honey
– Salt and pepper to taste
– Fresh thyme leaves for garnish (optional)
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. In a large bowl, whisk together olive oil, garlic, and honey. Add the pumpkin cubes and toss to coat.
3. Thread 2-3 pieces of pumpkin and 2-3 pieces of halloumi onto each skewer, leaving a small space between each piece.
4. Season with salt and pepper to taste.
5. Grill skewers for 8-10 minutes on each side, or until the pumpkin is tender and the cheese is golden brown.
6. Serve warm, garnished with fresh thyme leaves if desired.
Cooking Time: 16-20 minutes
Pumpkin and Kale Stir-Fry
This autumnal stir-fry combines the sweetness of pumpkin with the earthiness of kale, creating a deliciously balanced vegetarian dish. With its vibrant colors and nutritious ingredients, it’s perfect for a quick and easy weeknight meal.
Ingredients:
– 1 small pumpkin (about 1 lb), peeled and cubed
– 2 cups curly kale, stems removed and chopped
– 2 tablespoons olive oil
– 1 onion, thinly sliced
– 2 cloves garlic, minced
– Salt and pepper to taste
– Optional: soy sauce or tamari for added flavor
Instructions:
1. Heat the olive oil in a large skillet over medium-high heat.
2. Add the onion and garlic; cook until the onion is translucent (about 3-4 minutes).
3. Add the pumpkin cubes; cook for 5 minutes, stirring occasionally.
4. Add the chopped kale; stir-fry until wilted (about 3-4 minutes).
5. Season with salt and pepper to taste. If desired, add soy sauce or tamari for added flavor.
6. Serve hot over rice, noodles, or as a standalone dish.
Cooking Time: 15-20 minutes
Vegan Pumpkin Mac and Cheese
This creamy, comforting vegan macaroni and cheese dish gets a seasonal twist with the addition of roasted pumpkin puree. Perfect for a cozy autumn evening or a Thanksgiving gathering.
Ingredients:
– 1 pound macaroni
– 2 tablespoons olive oil
– 1 medium onion, diced
– 2 cloves garlic, minced
– 1 cup roasted pumpkin puree (see note)
– 1 cup vegan cheddar shreds (such as Daiya or Follow Your Heart)
– 1/4 cup nutritional yeast
– 1 teaspoon paprika
– Salt and pepper to taste
– 1/2 cup non-dairy milk (such as soy, almond, or cashew)
Instructions:
1. Preheat oven to 375°F.
2. Cook macaroni according to package instructions. Drain and set aside.
3. In a large skillet, sauté onion and garlic until softened.
4. Add pumpkin puree, vegan cheddar shreds, nutritional yeast, paprika, salt, and pepper. Stir until smooth.
5. Combine cooked macaroni and pumpkin mixture in a baking dish.
6. Pour non-dairy milk over the top and stir to combine.
7. Bake for 20-25 minutes or until golden brown.
Cooking Time: 25-30 minutes
Pumpkin and Turkey Meatballs
Add some autumn flair to your meatball game with this unique recipe that combines the warmth of pumpkin with the savory flavor of turkey. Perfect for a cozy dinner party or as a twist on traditional appetizers.
Ingredients:
– 1 lb ground turkey
– 1/2 cup breadcrumbs
– 1/4 cup grated Parmesan cheese
– 1/4 cup chopped fresh parsley
– 1/2 cup canned pumpkin puree
– 1 egg
– 1 tablespoon olive oil
– Salt and pepper, to taste
– Optional: your favorite marinara sauce and pasta
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, combine turkey, breadcrumbs, Parmesan cheese, parsley, pumpkin puree, egg, salt, and pepper.
3. Mix well with hands or a wooden spoon until just combined.
4. Use your hands to shape into meatballs, about 1 1/2 inches (3.8 cm) in diameter.
5. Place on a baking sheet lined with parchment paper, leaving some space between each meatball.
6. Drizzle with olive oil and bake for 18-20 minutes or until cooked through.
Cooking Time: 18-20 minutes
Healthy Pumpkin Pancakes with Maple Syrup
Start your day with a delicious and nutritious twist on traditional pancakes. These healthy pumpkin pancakes are infused with the warmth of cinnamon, nutmeg, and allspice, topped with pure Canadian maple syrup for an added touch of sweetness.
Ingredients:
– 1 cup whole wheat flour
– 1/2 cup rolled oats
– 1/2 cup canned pumpkin puree
– 1 egg
– 1/2 teaspoon baking powder
– 1/4 teaspoon ground cinnamon
– 1/4 teaspoon ground nutmeg
– 1/4 teaspoon ground allspice
– 1 tablespoon maple syrup
– 1/4 cup unsweetened almond milk
Instructions:
1. In a large bowl, whisk together flour, oats, pumpkin puree, egg, baking powder, cinnamon, nutmeg, and allspice.
2. Add maple syrup and almond milk; mix until smooth.
3. Heat a non-stick skillet or griddle over medium heat.
4. Drop batter by 1/4 cupfuls onto the skillet or griddle.
5. Cook for 2-3 minutes or until bubbles appear on surface and edges start to dry.
6. Flip pancakes; cook an additional 1-2 minutes or until golden brown.
Cooking Time: Approximately 10-12 minutes per batch, depending on size of pancakes.
Pumpkin and Coconut Milk Curry
This autumnal curry combines the warmth of pumpkin with the creaminess of coconut milk, perfect for a cozy fall evening. This recipe is quick, easy, and packed with flavor.
Ingredients:
– 1 small pumpkin (about 2 lbs), peeled and cubed
– 2 medium onions, chopped
– 3 cloves of garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1/2 teaspoon turmeric
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1 can (14 oz) coconut milk
– 2 tablespoons olive oil
– Fresh cilantro, chopped (optional)
Instructions:
1. Heat the oil in a large saucepan over medium heat.
2. Add onions and cook until softened, about 5 minutes.
3. Add garlic, cumin, curry powder, turmeric, salt, and pepper; cook for 1 minute.
4. Add pumpkin and stir to combine; cook for 5 minutes.
5. Pour in coconut milk and bring to a simmer.
6. Reduce heat to low and let curry cook, covered, for 20-25 minutes or until the pumpkin is tender.
Cooking Time: 25-30 minutes
Pumpkin and Farro Grain Bowl
Celebrate the flavors of fall with this hearty grain bowl, featuring roasted pumpkin, nutty farro, and a sprinkle of crunchy pecans. This comforting dish is perfect for a chilly evening or as a healthy lunch option.
Ingredients:
– 1 cup cooked farro
– 1 small pumpkin (about 2 lbs), peeled and cubed
– 2 tablespoons olive oil
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– Salt and pepper to taste
– 1/4 cup chopped pecans
– Optional: crumbled goat cheese or chopped fresh cilantro for topping
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss pumpkin cubes with olive oil, onion, garlic, cumin, salt, and pepper on a baking sheet. Roast for 30-35 minutes, or until tender.
3. Cook farro according to package instructions.
4. Assemble bowls by dividing cooked farro among four plates, topping with roasted pumpkin, and sprinkling with pecans.
5. Add crumbled goat cheese or chopped fresh cilantro if desired.
Cooking Time: 40-45 minutes
Baked Pumpkin with Herbed Yogurt Sauce
This recipe combines the natural sweetness of pumpkin with the tanginess of herbed yogurt sauce, perfect for a cozy fall evening.
Ingredients:
– 1 small to medium-sized sugar pumpkin (about 2 lbs)
– 2 tbsp olive oil
– 1 tsp ground cinnamon
– 1/2 tsp ground nutmeg
– Salt, to taste
– 1 cup plain whole-milk yogurt
– 2 tbsp chopped fresh parsley
– 1 tbsp chopped fresh dill
– 1 lemon, zested and juiced
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the pumpkin in half lengthwise and scoop out seeds and pulp.
3. In a small bowl, mix together olive oil, cinnamon, nutmeg, and salt. Brush mixture evenly onto both pumpkin halves.
4. Place pumpkins on a baking sheet, cut side up, and roast for 45-50 minutes or until tender.
5. Meanwhile, combine yogurt, parsley, dill, lemon zest, and lemon juice in a bowl. Stir well to combine.
6. Serve roasted pumpkin with herbed yogurt sauce spooned over the top.
Cooking Time: Approximately 1 hour (including prep time)
Pumpkin and Apple Cinnamon Oatmeal
Start your day off right with this comforting and flavorful oatmeal recipe, perfect for fall mornings. The combination of roasted pumpkin, crisp apple, and warm cinnamon will transport you to a cozy morning by the fire.
Ingredients:
– 1 cup rolled oats
– 1/2 cup water or milk
– 1/4 cup canned pumpkin puree
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon nutmeg
– 1/4 teaspoon salt
– 1 tablespoon honey
– 1/2 apple, diced (such as Granny Smith)
– Pinch of sea salt
Instructions:
1. In a medium pot, bring water or milk to a simmer.
2. Add oats, pumpkin puree, cinnamon, nutmeg, and salt. Stir to combine.
3. Cook for 5-7 minutes, stirring occasionally, until oats have absorbed most of the liquid and reached desired consistency.
4. Stir in honey until dissolved.
5. Top with diced apple and a pinch of sea salt.
6. Serve immediately and enjoy!
Cooking Time: 10-12 minutes
Pumpkin and Walnut Stuffed Peppers
This autumnal twist on traditional stuffed peppers combines the warmth of pumpkin with the crunch of walnuts, creating a delightful and nutritious side dish or main course.
Ingredients:
– 4 bell peppers (any color), seeded and chopped
– 1/2 cup cooked pumpkin puree
– 1/2 cup chopped fresh parsley
– 1/4 cup chopped walnuts
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: 1/4 cup crumbled feta cheese (vegetarian) or 1/4 cup grated cheddar cheese (non-vegetarian)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix cooked pumpkin puree, chopped parsley, walnuts, garlic, and olive oil.
3. Stuff each bell pepper with the pumpkin mixture, filling to the top.
4. Cover the baking dish with aluminum foil and bake for 30 minutes.
5. Remove foil and continue baking for an additional 15-20 minutes, or until peppers are tender.
6. Season with salt and pepper to taste. If using cheese, sprinkle on top during the last 5 minutes of baking.
Cooking Time: 45-50 minutes
Pumpkin and Ginger Detox Soup
Pumpkin and Ginger Detox Soup: A nourishing and flavorful recipe that combines the natural sweetness of pumpkin with the spiciness of ginger, perfect for a quick and healthy pick-me-up.
Ingredients:
– 1 small pumpkin (about 2 lbs), peeled, seeded, and cubed
– 2 inches fresh ginger, peeled and sliced
– 4 cups vegetable broth
– 1/2 cup coconut milk or heavy cream (optional)
– 1 tablespoon apple cider vinegar
– 1 teaspoon ground cumin
– Salt and pepper to taste
– Fresh cilantro leaves for garnish
Instructions:
1. In a large pot, sauté the ginger in a little water until fragrant.
2. Add the pumpkin, broth, cumin, salt, and pepper. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the pumpkin is tender.
3. Use an immersion blender or transfer the soup to a blender and puree until smooth.
4. Stir in the coconut milk or heavy cream (if using). Season with apple cider vinegar to taste.
5. Serve hot, garnished with fresh cilantro leaves.
Cooking Time: 25-30 minutes
Pumpkin and Chia Seed Pudding
A creamy and nutritious dessert perfect for the fall season, this pudding combines the warmth of pumpkin with the nutty flavor of chia seeds.
Ingredients:
– 1 cup canned pumpkin puree
– 1/2 cup chia seeds
– 1 cup unsweetened almond milk
– 2 tablespoons honey
– 1/4 teaspoon ground cinnamon
– Pinch of salt
Instructions:
1. In a small bowl, mix together the chia seeds and almond milk. Let it sit for 5 minutes to allow the chia seeds to absorb the liquid.
2. In a medium saucepan, combine the pumpkin puree, honey, cinnamon, and salt. Cook over low heat, stirring occasionally, until the mixture is smooth and heated through.
3. Add the chia seed mixture to the pumpkin mixture and stir until well combined.
4. Pour the pudding into individual serving cups or a large serving dish. Refrigerate for at least 2 hours or overnight until chilled.
5. Serve chilled, garnished with chopped nuts or a sprinkle of cinnamon if desired.
Cooking Time: 10-15 minutes (including chia seed soaking time)
Pumpkin and Sage Risotto
This creamy risotto combines the warmth of roasted pumpkin with the earthy flavor of sage, making it a perfect autumnal dish for any occasion.
Ingredients:
– 1 cup Arborio rice
– 4 cups vegetable broth, warmed
– 1/2 cup roasted pumpkin puree (see note)
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 2 teaspoons chopped fresh sage
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Heat the olive oil in a large skillet over medium heat. Add the chopped onion and cook until translucent, about 3-4 minutes.
2. Add the garlic and cook for an additional minute.
3. Add the Arborio rice and cook, stirring constantly, for 1-2 minutes or until lightly toasted.
4. Add 1/2 cup of warmed broth to the rice and stir until absorbed. Repeat this process, adding the broth in 1/2 cup increments, until all broth is used and rice is creamy (about 20-25 minutes).
5. Stir in the roasted pumpkin puree and chopped sage. Season with salt and pepper to taste.
6. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: Approximately 25-30 minutes.
Summary
Get ready to fall for these deliciously healthy pumpkin recipes! With 20 mouth-watering dishes to try, you’ll be spoiled for choice. From savory options like Roasted Pumpkin and Quinoa Salad and Creamy Pumpkin and Lentil Soup, to sweet treats like Healthy Pumpkin Spice Smoothie and Low-Sugar Pumpkin Oatmeal Muffins, there’s something for everyone. Plus, find inspiration in the many creative twists on classic recipes, such as Vegan Pumpkin Mac and Cheese and Pumpkin and Turkey Meatballs. Treat your taste buds and get cozy with these fall favorites!
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