It is primarily identified with winter soups, pies, and American pie, but the pumpkin is much more than a beautiful orange addition to the plate. This is a vegetable exceptionally rich in nutritional components, with relatively few calories, a lot of dietary fiber, and an impressive amount of antioxidants.
In recent years, the pumpkin has been gaining more attention from nutrition researchers as well, mainly thanks to its high beta–carotene content, antioxidant substances, and its possible effect on eye, immune system, and heart health. And from a culinary perspective as well, the options are almost endless: Soups, stews, antipasti, pies, pasta, desserts, and even smoothies.
Not all pumpkins are identical: Although we all call them "pumpkin," there are quite a few different varieties in the world, with completely different flavors, textures, and uses. Butternut squash – One of the most popular in Israel. It has a pear-like shape, a sweetish flavor, and a relatively creamy texture after cooking. It is particularly suitable for soups, purée, antipasti, and stews.
Acorn squash: Smaller, with a dark green skin and orange flesh. Its flavor is less sweet than the butternut squash, but the texture is firmer, and therefore it is very suitable for baking and stuffing.
Spaghetti squash: One of the most unique pumpkins. After cooking, its flesh breaks down into strands reminiscent of spaghetti, and therefore many use it as a reduced-carbohydrate substitute for pasta.
Kabocha squash: Has a green skin and deep orange flesh. Its texture is denser and the flavor is relatively sweet, slightly reminiscent of sweet potato.
The classic pumpkin: The round and familiar pumpkin that is also used for making American pumpkin pie. Its texture is relatively soft and it is particularly suitable for soups, sauces, and desserts.
Beta–carotene bomb: The greatest nutritional advantage of the pumpkin is its high beta–carotene content. Beta–carotene is an orange pigment from the carotenoid family, which the body is able to convert into vitamin A according to need.
Not only vitamin A: Alongside the beta–carotene, the pumpkin also contains other important components:
- Vitamin C, which contributes to the immune system and collagen production.
- Vitamin B6 and folic acid, which are important for the nervous system.
- Potassium, which contributes to blood pressure balance.
- Dietary fiber, which helps with the feeling of satiety and proper digestion.
- And additional antioxidants from the carotenoid family.
Few calories, a lot of volume: One of the great advantages of the pumpkin is the ratio between volume and calories. 100 grams of cooked pumpkin contain only about 35–45 calories, depending on the variety and the method of preparation. This is one of the reasons why it integrates excellently into weight loss menus. It adds volume, texture, and a relatively natural sweetness, without loading many calories. The fiber in it also contributes to a longer-lasting feeling of satiety.
Is pumpkin "fattening" because of the sugar? Many people think that pumpkin is "full of sugar" because of its sweet taste, but in practice its carbohydrate content is not particularly high. Despite the sweetish taste, the amount of sugar in pumpkin is relatively low compared to many fruits, and is usually also lower than that of sweet potato. In addition, because of the high water content and the fiber, its caloric load remains low.
What is the healthiest way to prepare pumpkin? Pumpkin is one of the most versatile vegetables in the kitchen.
- Pumpkin soups: The classic combination. You can prepare a delicate soup with cinnamon and ginger or a spicier version with garlic and chili.
- Antipasti and oven: Baking in the oven with a little olive oil emphasizes the natural sweetness of the pumpkin.
- Stews and casseroles: Pumpkin integrates wonderfully with lentils, chickpeas, beans, and whole grains.
- Pies and baked goods: You can combine it in pies, patties, quiches, and even breads.
A small tip that can improve absorption: The carotenoids in pumpkin, including beta–carotene, are absorbed better in the presence of fat. Therefore, a combination of a little olive oil, tahini, nuts, cheese, or avocado along with the pumpkin can improve their absorption in the body. Cooking and baking also usually improve the bioavailability of beta–carotene compared to raw pumpkin.
The bottom line: The pumpkin is much more than a colorful addition to soup. This is a vegetable rich in vitamins, minerals, and antioxidants, with relatively few calories and the ability to integrate into almost any type of dish.
And finally, I am sharing my recipe, which I recommend – Two-story pumpkin and spinach bake:
Ingredients:
- 400 grams of spinach.
- 400 grams of pumpkin.
- 2 eggs.
- a container of 3% cottage cheese.
- 2 teaspoons of mushroom/onion soup powder.
- 2 tablespoons of breadcrumbs or oat bran.
Cook each of the vegetables in a separate pot.
Drain the water, cool and squeeze the spinach,
and mash the pumpkin into a purée.
Add to each pot:
- 1 egg.
- half a container of 3% cottage cheese.
- a teaspoon of mushroom/onion soup powder.
- a tablespoon of oat bran or breadcrumbs.
- spices to taste – Salt, granulated garlic.
To the spinach pot, add in addition to all this also chopped onion, lightly fried in oil spray, then spread the spinach mixture on a rectangular and elongated baking pan like an English cake pan, and on top of it carefully spread the pumpkin mixture. Additionally, you can sprinkle parmesan on top.
It can be divided into 3 large servings, 150 calories per serving, and it is suitable instead of the protein portion at dinner or lunch in any diet menu. For guests, I do the same thing but instead of pumpkin – Sweet potato.