Besides being in season this fall, there are many reasons that we can’t go past a good pumpkin dish! This brightly colored vegetable is packed with beneficial Vitamins and Minerals (containing fiber, potassium, Vitamin C and more) and it’s delicious, but our favorite thing about using pumpkin when it comes to fall dishes is that it’s so versatile and healthy! Check out our top picks for healthy pumpkin recipes this fall:
1. Pumpkin Pie Energy Balls
Prep Time: 15 minutes – Servings: 19 Balls
Ingredients
1 cup pumpkin puree
½ cup almond butter
1-2 tsp vanilla extract (to taste)
2 tsp ground cinnamon
¼ tsp salt
1 cup quinoa
½ cup quick cooking oats
Directions
In a bowl, add all ingredients and mix well. Cover the bowl and refrigerate for 30 minutes. Line a baking sheet with parchment paper. Use a cookie/ice-cream scoop to portion out the dough and roll into balls, then place on parchment paper. Serve immediately or cover and refrigerate for later!
2. Pumpkin Pie Oatmeal
Prep Time: 10 minutes – Servings: 4
Ingredients
1 cup rolled oats
1 3/4 cups almond milk
1/4 cup pumpkin puree
1/2 tsp vanilla extract
1/2 tsp ground cinnamon
1/4 tsp ground nutmeg
1/2 cup chopped pecans
1/4 cup maple syrup
Directions
Combine oats and milk in a small saucepan over medium heat. Bring to a boil; then reduce heat and simmer. Stir occasionally until desired consistency is reached. Add in pumpkin, vanilla, cinnamon, and nutmeg until heated through. Serve immediately, and garnish with pecans and maple syrup.
3. Roasted Pumpkin-Apple Soup
Prep Time: 50 minutes – Servings: 2
Ingredients
15 oz pumpkin
1 apple cored, and quartered
1 medium onion quartered
2 cloves garlic
1 tbsp olive oil
salt to taste
¼ tsp cayenne (to taste)
1¼ cup vegetable stock
black pepper to taste
Directions
Preheat the oven to 392 degrees Fahrenheit. Line a large baking sheet with parchment paper. Cut the pumpkin into quarters and remove seeds, then place on a baking tray, along with the onion. Drizzle it with olive oil and sprinkle with salt. Bake for 20 minutes, then flip the pumpkin and add the garlic and apple, and roast for another for 20 minutes. Remove the skins of the apple, onion, garlic and pepper and transfer to blender adding the cayenne and vegetable stock. Blend on high for 2 minutes, or until silky smooth. Add more vegetable stock if consistency is too thick, and blend again. Taste and adjust seasonings. Serve immediately.
4. Creamy Pumpkin Pasta
Prep Time: 15 minutes – Servings: 4
Ingredients
4 cups pasta of your favorite kind
1/2 tsp olive oil
1 small shallot chopped
1 tsp minced garlic
15 oz pumpkin puree
1/4 cup greek yogurt
1/4 tsp oregano
1/4 tsp thyme
1/4 tsp sage
1/8 tsp pumpkin pie spice
1/4 tsp salt (to taste)
1/4 tsp pepper (to taste)
1/2 cup pasta water
optional garnish: fresh sage and/or parmesan
Directions
Cook the pasta in salted water according to the package directions. Be sure to keep 1/2 cup of the pasta water after pasta is done. While the pasta is cooking, heat the olive oil in a pan over medium heat. Add the shallots and cook until translucent. Add a pinch of the salt and pepper. Add the garlic and allow to cook for 20-30 seconds. Add the pumpkin puree to the pan. Stir together and add the rest of the salt, pepper, and spices. Allow to simmer for 5 minutes. Remove from heat and stir in the greek yogurt. Add the cooked pasta. Slowly pour the pasta water in until you get a good consistency. Serve with the optional sage and parmesan garnish!
5. Pumpkin Hummus
Prep Time: 10 minutes – Servings: 3 Cups
Ingredients
15 oz pumpkin puree
13.5 oz can chickpeas drained and rinsed
3 tbsp tahini
1 clove garlic
2 tablespoons lemon juice
1-2 tbsp curry powder
1 tsp salt
2 tbsp extra-virgin olive oil
Directions
In a food processor, combine all ingredients except olive oil and blend until smooth. With the processor running, slowly pour in a thin stream of olive oil. Stop adding the olive oil once you’ve reached your desired consistency. Add additional salt to taste. Serve with fresh vegetable sticks.
