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

Cheesecake Main Ingredient Eggs Dairy American

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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Course Occasion Desserts Time To Make

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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Dietary Low Sodium Fruit Equipment

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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Occasion Puddings And Mousses 3 Steps Or Less Course

Abby's Pumpkin Pie Crustless Custard

Skip the crust, not the flavor! This light and low-fat pumpkin pie custard is a guilt-free indulgence. Perfect for a cozy autumn evening, this recipe is surprisingly easy and can be baked in ramekins, custard cups, or even coffee mugs! Enjoy the creamy texture and warm spices of pumpkin pie without the heavy crust.

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Thanksgiving Preparation Equipment 4 Hours Or Less

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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Easy Eggs Dairy Beginner Cook Dietary

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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Main Ingredient Water Bath Apples Canning

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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Pies Apples Main Ingredient 60 Minutes Or Less

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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For Large Groups Desserts Occasion Number Of Servings

Apple Pumpkin Healthy Cookies

Fuel your mornings with these delicious and healthy Apple Pumpkin Spice Cookies! Packed with wholesome ingredients and warming autumn spices, these cookies are perfect for a quick and nutritious breakfast or a delightful afternoon treat. Kids and adults alike will love the soft, chewy texture and irresistible flavor. A guilt-free indulgence that's surprisingly easy to make!

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4 Hours Or Less Holiday Event Main Ingredient American

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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Egg Free Preparation Egg Free Vegetarian

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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Comfort Food Occasion Time To Make Winter

Aussie Jumbuck Stew

Indulge in this hearty Aussie Jumbuck Stew, a family favorite brimming with rich, tangy flavors. Inspired by the 'Country Treasures' cookbook, this recipe features tender lamb chops slow-cooked to perfection with pumpkin, aromatic spices, and a tangy vinegar-based sauce. Perfect for a cozy night in! Serve with fluffy mashed potatoes and warm damper for a truly authentic Australian experience.

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Squash Poultry Main Dish Meat

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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Seasonal Course 3 Steps Or Less 30 Minutes Or Less

Baked Pumpkin Donuts

Indulge in the delightful flavors of fall with these easy-to-make baked pumpkin donuts! Soft, spiced pumpkin cake baked to golden perfection and topped with a creamy vanilla glaze. This recipe is perfect for a cozy autumn afternoon or a fun family baking project. Skip the deep fryer and enjoy a healthier, lighter take on a classic treat!

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Healthy Vegetables Seasonal Healthy

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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Course Course Quick Breads 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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Number Of Servings Healthy 2 Low Sodium Smoothies

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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Holiday Event 4 Hours Or Less Oven Thanksgiving

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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