Pumpkin

Pumpkin is a versatile and nutritious squash that is celebrated for its use in both sweet and savory dishes. It is in season during the fall, with its peak availability around Halloween and Thanksgiving. Pumpkins are a staple in American cuisine, particularly noted for their role in classic dishes like pumpkin pie. They are also used globally, featuring in soups, stews, and curries. The flesh can be roasted, pureed, or cubed, while the seeds are often toasted as a crunchy snack.

Pumpkin Synonyms

Cucurbita pepo
field pumpkin
sugar pumpkin

Pumpkin Substitutes

Sweet Potatoes

Different Forms/Types of Pumpkin

Seeds

Pumpkin seeds, also known as pepitas, can be roasted and eaten as a snack or used as a garnish in various dishes.

Canned puree

Pumpkin flesh that has been cooked and pureed, commonly used in baking and cooking for convenience.

Whole pumpkin

Fresh, unprocessed pumpkins, varying in size and color, ideal for roasting, pureeing, or as decoration.

Cubed and peeled

Fresh pumpkin that has been peeled and cut into chunks, ready for immediate use in cooking or further processing.

How to Choose Pumpkin

When selecting a fresh pumpkin, look for one that feels heavy for its size with a firm, smooth, and blemish-free skin. The stem should be intact and hard; a soft stem may indicate that the pumpkin is past its prime. For canned pumpkin puree, choose brands that list pumpkin as the sole ingredient without added sugars or fillers. Organic options may offer a purer pumpkin flavor.

Cooking/Prep Tips for Pumpkin

Pumpkin is a versatile ingredient that can be transformed into both savory and sweet dishes. When cooking pumpkin, it's important to choose the right type; sugar pumpkins or pie pumpkins are best for cooking and baking due to their dense, sweet flesh. For savory dishes, roasting pumpkin brings out its natural sweetness and creates a rich, caramelized flavor. Make sure to peel and seed the pumpkin before dicing it into uniform pieces for even cooking. Steaming or boiling is also effective, especially if you're making purees or soups, but these methods may result in a more subtle flavor profile. When baking, canned pumpkin puree can be a convenient and consistent alternative to fresh pumpkin, but be sure to select pure pumpkin puree rather than pumpkin pie filling, which has added sugars and spices.

Shelf Life of Pumpkin

Whole pumpkins should be stored in a cool, dry place and can last up to two months. Cut pumpkin should be wrapped in plastic, refrigerated, and used within a week. Canned pumpkin puree should be transferred to an airtight container if not used entirely and can be stored in the refrigerator for up to a week. Roasted pumpkin seeds should be kept in an airtight container at room temperature for up to a month.

Recommended Brands for Pumpkin

canned puree: Libby's, Farmer's Market

pumpkin seeds: Go Raw, Bob's Red Mill

Cooking Techniques for Pumpkin

Baking: For pies, breads, and muffins, use pumpkin puree. If starting with a whole pumpkin, halve it, scoop out the seeds, and bake cut-side down until tender. Puree the flesh in a food processor until smooth. Baking pumpkin for puree ensures a concentrated flavor and the right consistency for baked goods.

Roasting: Cut the pumpkin into even chunks, toss with oil, and season with salt and spices. Roast in a preheated oven at 425°F (220°C) until tender and caramelized, usually around 25-30 minutes. Roasting concentrates the pumpkin's flavor and sweetness, making it ideal for side dishes and salads.

Steaming/Boiling: Peel and cube the pumpkin, then steam or boil until tender. This method is great for purees or when you want a softer texture for mashing into dishes like risotto or for use in baking. Steaming preserves more nutrients than boiling.