Nutritionally, pumpkins are a powerhouse. They are rich in vitamin C and beta-carotene (the precursor to vitamin A) which are especially supportive to immune health during winter. Pumpkins also provide a good amount of fibre, aiding digestion and helping to keep you feeling fuller for longer. Additionally, well-cooked pumpkin tends to be well tolerated for people with digestive intolerances. For those watching their carbohydrate intake, pumpkins offer a lower-carb alternative to other starchy vegetables like potatoes (they have about ⅓ of the calories and carbohydrates as potatoes, per weight) making them a lighter option to generally heavier winter fare.
In season and plentiful during the winter months, pumpkins offer an economical and fresh option for a variety of dishes and are most definitely one of my favourites.
Pumpkin, ginger, red lentil and chickpea dahl
Every time I make this, people always ask for the recipe, it’s such a go-to as it’s very easy (despite having a lot of ingredients), budget friendly, it makes a huge portion, it’s very healthy and filling and can be frozen in portions to take out and re-heat for easy weeknight meals. My 3-year-old even loves it! Serve on rice or crispy roast potatoes or add extra stock or water to thin out and serve as a soup with buttered bread or roti. I always add unsweetened yoghurt and coriander to serve.
Makes 8+ serves (freezes well in portions)
Ingredients
1 Tbsp olive oil, ghee or coconut oil
1 of each; brown onion, carrot and a stick of celery, finely diced
5cm piece of fresh ginger, grated
3-4 cloves of garlic, finely chopped
½ tsp salt
3 tsp curry powder
1 tsp each of; garam masala, ground ginger, ground cinnamon, ground cumin, ground coriander
2 Tbsp tomato paste
1 litre stock, bone broth or water with stock cubes dissolved (can use chicken, beef or vege)
500g pumpkin (crown or butternut), peeled, de-seeded and chopped into 1cm cubes
1 cup split red lentils, soaked overnight in cold water, drained and rinsed
1 tin of chickpeas, drained and rinsed
1 tin of crushed tomatoes
1 tin coconut cream
Method
1. In a large saucepan with a lid, heat the oil over a medium heat and add onion, carrot, celery, ginger, garlic and salt. Cook, while stirring for 5 minutes.
2. Add ground spices and cook, stirring again for about 3 minutes, until fragrant.
3. Add tomato paste and cook for another 2-3 minutes then carefully pour in the stock.
4. Add pumpkin, drained lentils, chickpeas, tomatoes and coconut cream and cook on a low heat with the lid on for about an hour, until the pumpkin and lentils start breaking down. At this stage you can either add more stock to thin it down, or blend slightly with a stick blender to thicken it up.
5. Serve hot on rice and topped with Greek yoghurt, fresh coriander and chilli.
Dark chocolate, olive oil and pumpkin loaf with pumpkin pie spices
Reminiscent of banana bread, this pumpkin loaf is beautiful for a winter afternoon tea with its warming spices and dark chocolate chunks. You can serve it either warm and sliced with butter, or, if you want to go a little more over the top, leave to cool and ice with this velvety chocolate icing. You can use melted butter in lieu of olive oil, but the cake will be a little less light.
Makes 8-10 slices
Ingredients
125g plain flour (1 cup)
50g dark cocoa (½ cup)
1 tsp each of cinnamon and ginger
½ tsp each of nutmeg and allspice
1 tsp baking soda
½ tsp salt
360g of cooled and mashed pumpkin (1½ cups)
150g brown sugar (¾ cup, packed)
125ml olive oil (½ cup)
60ml milk (¼ cup) with 2 tsp white vinegar added
2 eggs, whisked
2 tsp vanilla extract
150 grams 70% chocolate, chopped into chunks
Method
1. Preheat the oven to 180°C and butter and line a standard loaf tin.
2. In a medium bowl, whisk together the flour, cocoa powder, spices, baking soda and salt. Stir in the chocolate chunks.
3. In a separate bowl, combine the mashed pumpkin, brown sugar, olive oil, milk, eggs and vanilla extract. Stir until smooth.
4. Add the dry ingredients to the wet ingredients and stir until just combined, being careful not to over mix.
5. Pour the batter into the tin and bake for 40-55 minutes, or until a toothpick inserted into the centre comes out mostly clean.
6. Remove the pan from the oven and set on a wire cooling rack. Let the bread cool in the pan before turning out. Either serve warm with butter or cool completely and top with chocolate cream cheese icing.
Chocolate cream cheese icing
Makes enough for one loaf or single layer cake
Ingredients
120g (just over half a cup) cream cheese, softened
57g butter, softened
30g (¼ cup) dark cocoa powder, sifted
240g (2 cups) icing sugar, sifted
½ tsp vanilla extract
1-2 Tbsp warm milk or cream
A pinch of salt
Method
1. In an electric stand mixer, beat the cream cheese and butter together for 2-3 minutes until smooth and creamy.
2. Gradually beat in the cocoa powder until fully incorporated.
3. Slowly add the icing sugar, one cup at a time, mixing on low speed until well combined before increasing the speed and whipping for 2-3 minutes. Add the vanilla extract and a pinch of salt.
4. Add warm milk or heavy cream, one tablespoon at a time, until the icing reaches your desired consistency. For a thicker frosting, use less liquid; for a thinner frosting, add more.
5. Increase the mixer speed to medium-high and beat for another 2-3 minutes until the frosting is light and fluffy then top your cooled cake.
