This year in Ireland, we have a bumper crop of pumpkins. Pumpkins aren’t just for decorating, but also a winter squash rich in fibre and many vitamins and minerals. They are low calorie, filling, and the puree can be stored very easily in the freezer. What to do with it?
Pumpkin muffins or pumpkin bread is the common one. There are no shortage of recipes if you google. If you are lookign for one low in sugar and low in common allergens try this one. It can be vegan/egg allergy friendly by swapping eggs for flax egg.
Pumpkin risotto – scroll to end of this post
Pumpkin Porridge
Substitute for butternut squash in literally any squash pasta recipe like this one
Pumpkin pancakes
Pumpkin Pie (look, it’s dessert. Like all things, in moderation. Just no pumpkin list is complete without mentioning it.)
Like all foods, there are no end to recipes if you google, that range from rich and indulgent to more health conscious. I’ve selected recipes here that are more towards the heart-health conscious, but adjust as per your family’s health and tastes.
It’s a great way to reduce food waste this year, eat a rainbow, and introduce some new foods into the family menu.
I hate those recipe blogs that make you read a life story before getting down to it – so let’s go. Here are the How-To for Vegetable Stock, Apple Butter, Making Pumpkin Purée, Pumpkin Seeds, and Pumpkin Risotto (Just keep scrolling)
Vegetable Stock
You cannot get this wrong. This recipe is economical and reduces food waste. You can keep a bag or container in the freezer in which you collect ends of carrots, leftover half of an onion, celery tops, green onion ends, a left over clove of garlic, leftover herbs….until you need to make a batch of stock. The stock itself freezes well – so consider doubling this and freezing extra.
- 2. large carrots, roughly chopped, no need to peel, can include ends
- 2 stalks celery or handful of celery tops/leaves
- 1 large onion or equivalent. Can leave peel on.
- cloves garlic, bashed, no need to peel. Amount to taste.
- Other vegetables or kitchen scraps: leeks, green onions, ends of squash or aubergine, etc
- Assorted herbs, based on taste and availability: parsley, thyme, bay leaves
- 1 teaspoon salt (optional. Skip if using as a base for weaning recipes or need to reduce salt intake)
- 1 litre water
Chop carrot, celery, and onion into 2-3 cm chunks. No need to peel. You’re just going to toss them into a big pot.
(Feeling fancy? You can add a step here and soften the vegetables in a tablespoon of cooking oil for 5 to 10 minutes.)
Otherwise, Add salt if using and water and bring to a boil. Lower heat and simmer, uncovered, 30 -60 minutes.Strain. Discard vegetables.
Turn Pumpkin Into Purée
Okay, there are 2 ways to do this.
Method 1: Halve your pumpkin. Use a spoon to remove the seeds (save those!) and fibrous strands (the “guts”) Peel to remove the skin (thin, shiny, hard, orange skin). Cut the pale yellow “meat” or pulp into 3cm chunks and boil in a pot of lightly salted water for about 25 minutes or until very soft. Drain, cool, and mash with either potato masher, handheld blender, or food processor.
Method 2: Wash your pumpkin. If your pumpkin is small (<1kg), just wash and poke ventilation holes with a knife. If it is any bigger, halve your pumpkin. Remove the fibrous strands and seeds (keep those!) Place cut side down on roasting or baking tray (line with parchment paper or foil – this will get sticky!) Bake at 190 degrees Celsius for 45-60 minutes. Remove from oven and allow to cool. The skin will now by easy to remove with your fingers or a spoon. If you have a small whole pumpkin, now remove stem and seeds/fibrous strands. Collect the cooked pulp in a both and purée using a blender or food processor.
The pumpkin puree is now ready to use as-is as a weaning food or in a recipe like pumpkin bread or pumpkin risotto. It freezes really well!
Pumpkin Seeds
Okay, remember you saved those seeds from the roasting or boiling the pumpkin? Firstly, if possible, outsource picking the seeds out of the fibrous strands (“guts”) if you can. Tiny fingers are great for this and my sons love it (slimy!)
Rinse the seeds in a colander and pat dry. Toss lightly with oil and place on a baking sheets. Lightly salt. Bake in oven for 12 minute at 180 degrees (keep close eye if fan assisted oven). Allow to cool and store in an air-tight container. These are great tasty little snacks and will not last long.
Pumpkin Risotto
Ingredients
- Around 600-800g of pumpkin purée (see above)
- handful of thyme or marjoram
- Around 1200 mL vegetable stock (see above)
- 1 onion (I use frozen diced)
- 1 stick of celery
- 300 g Arborio risotto rice
- 150 ml white wine
- 1 tablespoon of neutral cooking oil of your choice
- 50 g Parmesan cheese (plant-based/nutritional yeast optional, but up to you)
- Knob of butter (plant-based option up to you)
How to:
- Chop the onion and celery, then place in a high-sided pan on a medium heat with 1 tablespoon of oil. Soften for 10 minutes but don’t let them turn brown. Add the rice for 2 minutes.
- Next, add the wine and stir until absorbed.
- Next, start adding stock. Use a ladle or cup to add about 150 -200 mL. Let it fully absorb. Then repeat. Don’t walk away from this one. You will need to gently stir and add 150mL of stock until the rice is cooked – average time around 17 minutes.
Halfway through, stir in your pumpkin puree..
When the risotto is done, add enough extra stock to make the risotto saucy or “oozy”. Stir through the grated parmesan and butter. - Turn off the heat and put cover on pan and allow to rest for 2 minutes before serving. Do not skip this step.
- Serve with green vegetable.
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