Vegetable | Vegan Vegetarian Gluten Free Low Calorie

Pumpkin

Cucurbita pepo Allergen-Free
Pumpkin

Sourcing & Taxonomy

  • Family Cucurbitaceae
  • Primary Cuisine North American
  • Seasonality Autumn, Early Winter
  • Source Pumpkin plant

The Forktionary Angle

"Beyond the latte: Unearthing the culinary depth of this autumnal staple."

Definition

A large, round, orange squash with a sweet, earthy flavor, commonly used in both savory and sweet dishes, especially in autumn.

Sensory Profile

TasteSweet, Earthy
TextureSmooth, Creamy, Fibrous
AromaMild, Earthy, Sweet
AcidityLow

Technical Metrics

Nutritional Highlight

High in Vitamin A (beta-carotene)

Seasonal Usage Peak

October - November

Storage (Whole, Cool/Dark)

2-3 months

Nutrition Facts

Per 1 cup (245g)
Calories26 kcal
Total Fat0.1 g
Saturated Fat0 g
Trans Fat0 g
Cholesterol0 mg
Protein1 g
Total Carbohydrate6.5 g
Dietary Fiber1.1 g
Total Sugars2.7 g
Calcium21 mg
Iron0.8 mg
Potassium340 mg

Chef’s Secret

Roasting pumpkin before pureeing intensifies its flavor and reduces water content for richer dishes.

Substitutions

Best Match

Butternut Squash

1:1

Excellent texture and flavor match for pies, soups, and roasting.

Sweet Potato

1:1

Good for purees and baking where sweetness and starchiness are desired.

Acorn Squash

1:1

Similar texture and mild flavor for roasting or stuffing.

Carrot Puree

1:1

Provides color and sweetness in some baked goods, less earthy.

Buying Guide

Choose firm, heavy pumpkins with no soft spots. Store in a cool, dark place.

Flavor Pairings

Cinnamon Nutmeg Ginger Sage Maple Syrup Brown Sugar Chili Coconut Milk.

Recipes Using Pumpkin

Low Sodium Fruit Main Ingredient Vegetables

The Bomb Pumpkin Soup

Experience pure autumn bliss with this incredible harvest pumpkin soup, hailed as the best ever! This recipe, originally featured in *belle* magazine, delivers an unbelievably creamy and flavorful soup that's guaranteed to impress. Warm spices and perfectly roasted pumpkin create a symphony of taste sensations. Get ready for a taste of 'amazing'!

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Thanksgiving Breads 5 Ingredients Or Less Healthy

2 Ingredient Pumpkin Muffins

Crazy delicious pumpkin muffins made with just TWO ingredients! This unbelievably easy recipe uses a box of spice cake mix and a can of pumpkin for a quick and scrumptious treat. Perfect for busy weeknights or a weekend baking project. Get ready to be amazed!

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Number Of Servings Time To Make Healthy Number Of Servings

2 Minute Peanut Butter Protein Shake

Fuel your body with this incredibly quick and delicious peanut butter protein shake! Packed with protein, vitamins A, B6, C, and beta-carotene, this smoothie is the perfect healthy and convenient breakfast, post-workout treat, or anytime snack. No ice needed! We use a frozen banana for a naturally cold and creamy texture, but feel free to use a fresh one for a slightly thicker shake.

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Eggs Dairy Course Dinner Party Cheesecake

2 Step Pumpkin Cheesecake

Indulge in this incredibly easy 2-step pumpkin cheesecake! Creamy, dreamy pumpkin filling meets a buttery crust (use your favorite store-bought or homemade!), all ready in under 30 minutes of active prep time. This no-bake recipe is perfect for fall gatherings or a cozy weeknight treat. Get ready to impress with minimal effort!

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Presentation Desserts Served Cold Puddings And Mousses

4 Layer Pumpkin Dessert

Unearth a family treasure! This 4-layer pumpkin dessert recipe, discovered on an old home's wall, is a nostalgic favorite. Layers of creamy pumpkin, dreamy filling, and cool whip create a sensational flavor explosion. Perfect for fall gatherings or a cozy night in!

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Low Calorie Breads For Large Groups Low Cholesterol

A To Z Bread

This incredibly versatile and moist bread is a delicious way to use up leftover frozen berries! Packed with flavor and easy to customize, A to Z Berry Bread is perfect for breakfast, brunch, or a delightful afternoon treat. Make it your own by adding your favorite mix of frozen fruits, nuts, and spices.

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Time To Make Time To Make Drop Cookies Comfort Food

Amy's Pumpkin Chocolate Chip Cookies

Indulge in the irresistible taste of Amy's secret family recipe for pumpkin chocolate chip cookies! These moist and delicious cookies have been a cherished tradition for generations. Made with real pumpkin (home-canned or store-bought – see tip!), they're perfect for fall baking or any time you crave a warm, comforting treat. This recipe makes 30 large cookies – enough to share (or not!).

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Preparation Course Condiments Etc Main Ingredient

Apple Pumpkin Butter

This delightful Apple Pumpkin Butter recipe, originally from a 1996 Family Circle magazine, is perfect for gifting or enjoying yourself! Imagine the warm, spiced aroma of apples and pumpkin simmering to perfection. This versatile recipe can be canned for long-term storage (up to 6 months!), frozen, or refrigerated (up to 1 month). It's the perfect addition to your holiday baking, or a delightful treat all year round! Get ready to impress with this easy-to-follow recipe – a delicious fall flavor explosion in every spoonful.

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Thanksgiving Desserts Apples Occasion

Apple Butter Pumpkin Pie

This Apple Butter Pumpkin Pie recipe is a game-changer! Combining the warmth of pumpkin pie with the sweet tang of apple butter creates a flavor sensation you won't believe. A friend shared this incredible recipe, and we're so excited to share it with you. Get ready for a fall dessert that's both comforting and surprisingly sophisticated. Perfect for Thanksgiving, autumn gatherings, or any time you crave a delicious and unique pie.

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Dietary Free Of Something Vegetarian Egg Free

Aryn's Practically Vegan Pumpkin Bread

Indulge in the warm, comforting flavors of fall with this deliciously dense pumpkin bread! This recipe, perfected through countless trials, offers a healthier twist on a classic. Made with flax eggs for a boost of omega-3s and naturally sweetened with brown sugar and xylitol (substitutable with all brown sugar), it's moist, flavorful, and practically vegan. Enjoy warm with a dollop of coconut oil or your favorite spread. Customize it with raisins, shredded carrots, or your favorite mix-ins for endless variety. Perfect for breakfast, brunch, or a delightful afternoon treat!

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Course Chicken Dietary Main Dish

Autumn Chicken Stew

Warm up your autumn evenings with this vibrant Tunisian-inspired chicken stew! Adapted from a BBC Good Food Magazine recipe, this hearty dish boasts rich, earthy flavors and a delightful kick. Featuring butternut squash, fresh ginger, and a generous helping of tomatoes, this stew is incredibly adaptable to your spice preferences. Use your favorite chili oil for a fiery finish, or easily adjust the heat with chili powder, cayenne, or harissa. Perfect for a cozy weeknight meal or a special occasion, get ready for a taste of North African warmth!

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Preparation Breads Occasion Fall

Baked Pumpkin Doughnuts

Indulge in the delightful flavors of fall with these irresistible Baked Pumpkin Doughnuts! These fluffy, spiced doughnuts are baked to golden perfection, then drizzled with a creamy vanilla icing. A healthier alternative to fried doughnuts, this recipe is perfect for a cozy autumn afternoon or a festive gathering. Easy to make and guaranteed to impress!

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Winter Inexpensive Course Time To Make

Baked Pumpkin Rice Pudding

Indulge in this creamy, comforting Baked Pumpkin Rice Pudding! A classic holiday recipe, perfectly spiced and effortlessly customizable. This recipe, adapted from a Kraft cookbook, is a delightful way to sneak in extra veggies (even for picky eaters!). Enjoy it warm or chilled – the perfect autumnal dessert or a cozy breakfast treat. Easily adaptable with soy milk, brown rice, or alternative sweeteners for a healthier twist. Add raisins, nuts, or your favorite spices for a personalized touch!

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Quick Breads Course Preparation Dietary

Banana Pumpkin Bread

Indulge in the irresistible aroma of fall with this Banana Pumpkin Bread recipe, a cherished treasure from the Duck Smith House Bed & Breakfast! This moist and flavorful bread is perfect for cozy autumn days and makes a delightful homemade gift. Feel free to customize it by adding extra banana or pumpkin for an even more intense flavor. Get ready for rave reviews!

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Melons Preparation 3 Steps Or Less 15 Minutes Or Less

Becki's Pumpkin Pancakes

These delightful pumpkin pancakes are a holiday tradition, beloved by all! My coworker Becki's secret recipe yields fluffy, flavorful pancakes perfect for your holiday brunch or freezing for later enjoyment. Get ready for a taste of autumn warmth with every bite!

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Main Ingredient Main Ingredient Healthy 2 Low Sodium

Bill Granger's Spiced Roasted Pumpkin

Elevate your dinner with Bill Granger's irresistible Spiced Roasted Butternut Pumpkin! This recipe uses sweet butternut pumpkin, expertly roasted to caramelized perfection with warming spices. Perfect as a side dish, or a delicious addition to your favorite fall meals. Easy to follow instructions and minimal prep time make this a weeknight winner.

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Dietary Occasion Course Holiday Event

Marbled Pumpkin Cake

Indulge in this incredibly moist and easy-to-make marbled pumpkin cake! This autumnal dessert, inspired by a local favorite recipe, features a stunning swirl of spiced pumpkin batter and classic cake mix, creating a deliciously unforgettable treat. Perfect for fall gatherings or a cozy night in.

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Occasion Hanukkah Rosh Hashana Thanksgiving

Pumpkin Peanut Soup

Indulge in this unexpectedly delightful Pumpkin Peanut Butter Soup! The creamy richness of peanut butter and coconut milk, blended with sweet pumpkin puree, creates an elegant and surprisingly simple first course or light meal. Served in a stunning hollowed-out pumpkin for an unforgettable presentation. Perfect for fall gatherings or a cozy night in!

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