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8 Savory Pumpkin Recipes
Written by
Nicole Reino
Put away the sugar. You won't need it for these pumpkin recipes. From pasta with quick pumpkin marinara to cheesy pumpkin polenta fries, these eight dishes are big in savory flavor. Plus, they grant you all the nutrients found in pumpkin—vitamins A, C and K, as well as potassium, magnesium, iron and fiber. To learn more about the health benefits of pumpkin, click here.
Roasted Pumpkin and Pumpkin Puree
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Roasted and/or pureed pumpkin can be added to all kinds of savory dishes, such as soups, stews, chilies, pastas and sauces. The toughest part of preparing homemade pumpkin is cutting the pumpkins because of their density. An extra-sharp chef's knife will make it easier. Once you have your pumpkins cut and deseeded, the roasting and/or pureeing is simple with a baking dish and high-powered blender or food processor.
Pasta with Quick Pumpkin Marinara
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This dish is great for an autumn weeknight dinner because it takes less than 20 minutes to prepare. Cook the pasta, add in your favorite cheese, toss in some greens, doctor up your favorite store-bought marinara sauce with pumpkin puree and—voila!—dinner is served.
Gluten-Free Pumpkin, Cheddar and Sage Scones
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Whether you're looking for a grab-and-go breakfast or a post-workout snack, these savory pumpkin scones are the ticket. In addition to carrying all the health benefits of pumpkin, they're rich with protein because of their almond-flour base. The egg whites not only make these scones heart-healthy, but also contribute to their light and airy texture. And the pepitas, which are shelled and roasted pumpkin seeds, add crunch to the tops.
Pumpkin and Chili Soup
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Heavy cream is added to a lot of pumpkin soups, making them heavy and fattening. This pumpkin and chili soup stays light by substituting non-fat, plain yogurt in place of cream. The Anaheim and Pasilla peppers provide heat; additional vitamins A, C and K; and the phytonutrient capsaicin, which promotes digestive health and may also inhibit the growth of cancer cells.
Easy Pumpkin Ravioli
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Rolling pins or pasta makers aren't required for this pumpkin ravioli. In this recipe, store-bought wonton wrappers double as "pasta," making it easy enough for a weeknight dinner, yet impressive enough for a dinner party. The autumn flavor profile comes from the pinch of nutmeg in the pumpkin filling and butter-sage sauce drizzled on top.
Cheesy Pumpkin Polenta Fries
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Kids and adults alike will love this one. Instead of potatoes, these fries are made with a mixture of pumpkin puree and polenta, which is cornmeal that's been boiled into a porridge. The high-carbohydrate content of these fries makes them a contender for a pre-workout snack. Celiacs and gluten-sensitive folks will be happy to know that this recipe is gluten-free.
Pumpkin au Gratin
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Gratin is a culinary technique in which a dish is topped with a browned crust, typically created from breadcrumbs, cheese, egg and/or butter that have been baked under high heat. In the case of this recipe, the Swiss cheese creates the browned crust atop the fresh pumpkin.
Seasoned Pumpkin Seeds
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Just as pumpkin flesh is rich in nutrients, so are the seeds. In fact, just one-quarter cup of pumpkin seeds contains nearly half of the recommended daily amount of magnesium, which plays a role in proper bone and tooth formation, the relaxation of your blood vessels and bowel function. Pumpkin seeds are also a rich source of zinc. Their healthy fats, antioxidants and fibers may benefit heart and liver health. A half hour is all you need to whip up a batch of these seasoned and roasted pumpkin seeds.