It is a food rich in water and fiber, with low caloric intake, ideal for overweight people and those with digestive problems.
In addition, pumpkin contains beta-carotene, an antioxidant component. Learn more about its nutritional properties, how to choose the best ones on the market and some recipes to prepare it.
Pumpkin is a vegetable that is available all year round on the shelves of markets and, due to its price, it is an affordable food for most people. Its nutritional properties are also an attraction that make it indispensable in a balanced diet: it is rich in fibre (soluble, which produces a satiating and laxative effect), carbohydrates and potassium. It also contains calcium, magnesium, vitamin A, C, E and beta-carotene , the latter being responsible for the orange colour of pumpkin, and is an antioxidant that helps eliminate free radicals, preventing cellular ageing. It is also very important in the diet because it is a precursor of vitamin A (also provitamin A). According to the Spanish Nutrition Foundation, pumpkin “stands out for its digestibility, as its components are predominantly water and it lacks fats and carbohydrates”.
Do you know how to choose them?
From the Cucurbita genus, four species are mainly used: moschata, maxima, pepo and mixta.
Pumpkin Cucurbita moschata: These pumpkins bear fruit in autumn and winter. They have thicker, rougher skin , which means they can be kept for longer. In Spain, the angel hair variety is sold (used in baking to produce the pastry filling that gives it its name); this group includes a large part of the ornamental varieties sold.
Pumpkin Cucurbita maxima: Within these we can include the group of greatest nutritional interest and consequently the most commercial of all of them. It includes large pumpkins, sometimes even giant ones; as well as the famous Halloween pumpkins that are so popular in the United States.
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Squash Cucurbita pepo: These are summer squashes with thin skin , some of which are ornamental. These include bottleneck squash, warty squash, pastry squash, wine squash, delicate elongated squash and spaghetti squash (orangeti variety).
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Mixed Cucurbita Pumpkin: This group includes most ornamental pumpkins and some small ones for consumption, with semi-hard, cream-colored flesh.
Pumpkins can be found in the market all year round. To choose the best ones, we should look for those that are firm and have the skin intact, and if they have their stem or stalk, even better.
Tips to get the most out of them
When cooking pumpkins, we must take into account a series of recommendations to avoid the loss of vitamins and minerals through dissolution and destruction. Our nutritionists recommend:
Use the pumpkin cooking liquid in broths or soups, as it is rich in vitamins and minerals.
Add vegetables when the water is already hot. If you add cold water, losses can double.
Cut the pumpkin into large pieces when boiling. Dividing the food into pieces increases losses.
Pumpkin soup
INGREDIENTS:
1 pumpkin of approximately 2Kgs
Extra virgin olive oil and salt
1 medium onion, chopped
3 cloves garlic, minced
1 tsp grated fresh ginger
1 tsp ground cumin
½ tsp ground coriander
1 can (400 grs) of coconut milk
500ml vegetable broth
Chopped spring onion (optional) to decorate
INSTRUCTIONS
Preheat the oven to 200ºC and line a baking tray with parchment paper.
Cut the pumpkin in half and remove the seeds. Drizzle with olive oil and sprinkle with salt and pepper. Place cut side down on the baking sheet. Roast for 40 to 60 minutes or until very soft. When cool to the touch, peel off the skin and set aside about 1kg.
Heat the 2 tbsp oil in a large pot or Dutch oven over medium heat. Add the onion, salt and some ground pepper and sauté until soft, 5 to 8 minutes. Add the garlic, ginger, cumin and coriander and stir for 30 seconds or until the spices are fragrant. Add the cooked pumpkin, coconut milk and broth and stir to combine. Simmer for 20 minutes.
Blend until smooth. Pumpkin can vary in water content, so if the soup is too thick, add a little water to reach the desired consistency.
Season to taste. Pour into bowls and garnish with a splash of additional coconut milk, fresh black pepper and chopped scallion, if desired.
Pumpkin Bread
INGREDIENTS (for a pumpkin bread of about 950 grams):
300 g pumpkin puree, preferably homemade (you can make it by boiling the pumpkin and mashing it or the tastier way is by roasting the head in the oven)
500 g of normal flour or any whole wheat flour
7 g dry baker's yeast
50 ml of vegetable oil such as olive or sunflower oil
50 ml of water or vegetable milk
1 teaspoon of spices such as nutmeg, cumin, fennel seeds, turmeric or whatever you prefer
Salt
PREPARATION:
Place all ingredients in a bowl and knead until you have a soft dough that is not sticky. Depending on the consistency of the pumpkin used, the firmness of the bread dough may vary a little. If it is too sticky, add a little more flour. If it is too firm, add water, milk or plant milk.
Form the dough into a loaf and place it on a greased and floured baking dish.
Cover and let rest in a warm place for an hour or two until the dough has risen significantly.
Optionally, before baking you can brush the loaf with a little water and sprinkle with pumpkin seeds.
Then bake in a preheated oven at 180°C top and bottom heat for approximately 30 to 40 minutes. Use the toothpick test to check if the dough has baked through.
Remove the baked bread from the oven and let it cool for 20-30 minutes before slicing.
If stored correctly, for example in a metal box, bread will keep for several days and remain fresh and juicy.
Pumpkin Muffins
INGREDIENTS (12 units):
200 grs of pumpkin puree
2 large eggs
120 ml of milk or vegetable milk
60 ml of vegetable oil
2 tbsp honey
1 tsp vanilla extract
175 grs of flour of your choice (spelt, regular, whole wheat)
6 grs baking powder
A pinch of salt
Spices: cinnamon, ginger, nutmeg, turmeric... To your taste!
ELABORATION:
Preheat oven to 350ºF and grease or lightly spray a 12-cup muffin tin.
In a bowl, mix the pumpkin puree, eggs, milk, oil, honey and vanilla and beat until combined.
In a smaller bowl, mix the flours, spices, baking powder and salt.
Add the dry ingredients to the wet ingredients and stir until you have a homogeneous mixture.
Use a spoon to divide the batter into the muffin pan. Bake for 18 to 20 minutes or until a toothpick inserted comes out clean.
Allow the muffins to cool in the pan for 10 minutes before transferring to a wire rack to cool completely.
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