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

Occasion Preparation 60 Minutes Or Less Low In Something

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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Vegetarian Low Cholesterol Occasion Brunch

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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Healthy Beverages Low Calorie Preparation

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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Time To Make 4 Hours Or Less Pies Time To Make

American Traditional Pumpkin Pie

Indulge in the classic comfort of our American Traditional Pumpkin Pie! This recipe delivers a perfectly spiced, creamy pumpkin filling nestled in a flaky crust. Easy to follow instructions guide you to a Thanksgiving masterpiece or a perfect autumn dessert. Get ready for rave reviews!

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Desserts Eggs Dairy Easy Time To Make

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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4 Hours Or Less Condiments Etc Jams And Preserves Apples

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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Fruit Thanksgiving Main Ingredient Apples

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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Apples North American Main Ingredient 60 Minutes Or Less

Apple Pumpkin Muffins

Fall in love with these irresistible Apple Pumpkin Muffins! A family favorite, these muffins are unbelievably moist and perfectly spiced, boasting a delightful blend of pumpkin and apple flavors with rich chocolate chips. Enjoy them warm for breakfast or as a decadent dessert – they're even freezer-friendly for later enjoyment! Get ready for the ultimate autumn treat.

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Thanksgiving Dietary Time To Make Course

Apple Pumpkin Pie

This irresistible Apple Pumpkin Pie recipe, inspired by a classic spice blend, combines the comforting flavors of pumpkin and the delightful sweetness of apples for a truly unforgettable autumn dessert. Easy to follow instructions and precise measurements ensure baking success every time!

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Number Of Servings For Large Groups Free Of Something Course

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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Dietary Occasion Preparation Stews

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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Course Pasta Rice And Grains Pasta Preparation

Autumn Pasta With Pumpkin And Sausage

Indulge in the cozy flavors of fall with this delightful Autumn Pasta recipe! This 30-minute meal combines savory Italian sausage, sweet pumpkin puree, and aromatic herbs for a comforting and delicious pasta dish perfect for a chilly evening. The creamy sauce, infused with warm spices like cinnamon and nutmeg, is tossed with your favorite pasta for a truly unforgettable taste of autumn.

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Savory Presentation Dinner Party Stove Top

Baked Pumpkin Ricotta Pasta

Indulge in this autumnal delight! This creamy Baked Pumpkin Ricotta Pasta recipe, inspired by a classic from the July 2002 Australian Family Circle, is a comforting and flavorful pasta dish perfect for a cozy night in. Roasted pumpkin's sweetness pairs beautifully with creamy ricotta and a crunchy garlic breadcrumb topping. Easy to make and guaranteed to impress!

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Time To Make Time To Make Seasonal Easy

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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Main Ingredient Dietary Fruit Breakfast

Banana Pumpkin Smoothie

This creamy, dreamy Banana Pumpkin Smoothie is not only delicious but also a fantastic way to boost your potassium intake! Inspired by a Cooking Light article (April 2005) on managing blood pressure, this low-fat breakfast or snack packs a whopping 740mg of potassium per serving. Perfect for a quick and healthy start to your day or a satisfying afternoon pick-me-up. Enjoy the naturally sweet flavors of banana and pumpkin, enhanced with a touch of cinnamon. For a thinner consistency, simply add a splash more soy milk!

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Easy Time To Make Course 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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Thanksgiving Healthy Pies And Tarts Oven

Best Ever Pumpkin Pie

Indulge in the ultimate Thanksgiving tradition with our Best Ever Southern Pumpkin Pie recipe! This creamy, spiced pumpkin pie is a guaranteed crowd-pleaser, perfected for Southern living and always a highlight of Thanksgiving dinner. Get ready to experience the rich, comforting flavors of fall with every delicious bite!

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Rosh Hashana Fruit Rosh Hashana Occasion

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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