Colorful pumpkins come into season in the fall, when the days start drawing in. Their round shape and soft insides make them ideal for carving into ‘face’ lanterns. As a result, they are often associated with Halloween, a holiday celebrated on October 31 predominantly in the United States, Canada, United Kingdom and some South American countries.
For cooking purposes, the pumpkin has a distinctive bright orange color but a subtle flavor. This makes it versatile enough to be used in savoury risottos, stews or breads as well as sweet pies.
On its own, pumpkin is very low in fat and, like other brightly colored vegetables such as broccoli and carrots, rich in essential vitamins, antioxidants and beta carotene. The seeds are also a good source of fiber and minerals such as iron and zinc. Seeds in different forms – roasted, shelled, unshelled – are readily available in health food stores and some supermarkets these days and make a healthy snack or a crunchy addition to salads.
This easy recipe for deliciously buttery and lightly spiced mashed pumpkin is a great alternative to mashed potato. It is also the perfect complement to blander foods (both in terms of taste and color) such as steamed greens or poached chicken.
Halloween tip: for anyone with children who will be making pumpkin lanterns at the end of October, collect the flesh they have carved out of the inside of the pumpkin - discard the seeds - and use in this recipe (skip step 1 in ‘Preparation’ below).
Pumpkin ‘carvings’ can also easily be turned into a thick, healthy soup. Make larger quantities and freeze for future use.
Fragrant Mashed Pumpkin Recipe
A quick, easy side dish that adds color and flavor to just about any meal, but goes best with blander meat and vegetable dishes.
Serves 4.
Preparation time: 10 minutes.
Cooking time: 10-15 minutes.
Ingredients:
- 1 ½ lb / 700 gr orange pumpkin
- 1 teaspoon cayenne pepper
- ½ teaspoon freshly ground chili flakes
- 2 tablespoons butter
- Salt and freshly ground black pepper
Preparation:
- With a sharp knife, carefully cut the pumpkin into manageable slices, remove the seeds with a spoon and discard. Slice off the skin and cut the flesh into chunks.
- Bring a large pan of salted water to the boil and add the pumpkin. Simmer until tender, about 10-12 minutes.
- Leave the gas on, remove the pumpkin and drain. Put the empty saucepan back on the flame and melt the butter. Add the cayenne pepper, chili flakes and salt and pepper to taste. Transfer the pumpkin back into the saucepan and mash until smooth.
Cecily Layzell - Cecily Layzell is a food and travel writer and founder of restaurant review site www.eat-amsterdam.com.
Join the Conversation