10+ Pumpkin Puree Recipes Healthy for Nourishing and Delicious Meals

Pumpkin puree is a versatile ingredient that can add nutrition and flavor to a variety of dishes. Using pumpkin puree in your recipes not only brings the rich taste of fall to your meals but also packs them with vitamins and fiber. Whether you’re making a sweet treat or a savory dish, pumpkin puree can enhance your cooking with ease.

In this article, you will discover healthy recipes that make the most of pumpkin puree. You can enjoy its benefits in everything from smoothies to baked goods. Get ready to explore creative and delicious ways to incorporate this nutritious ingredient into your meals!

Pumpkin Oatmeal Bowl

A pumpkin oatmeal bowl is a warm and comforting breakfast choice. It combines the goodness of oats with the rich flavor of pumpkin puree. This dish is both healthy and easy to make.

To prepare your pumpkin oatmeal, start by gathering your ingredients. You’ll need oats, pumpkin puree, plant milk, water, and spices like cinnamon and pumpkin spice. These ingredients come together to create a cozy meal.

Ingredients

• 1 cup rolled oats
• 1/2 cup pumpkin puree
• 1 cup plant milk
• 1/2 cup water
• 1 teaspoon cinnamon
• 1 teaspoon pumpkin spice
• A pinch of salt
• Maple syrup (optional for sweetness)

Cooking Instructions

1. In a saucepan, combine the oats, pumpkin puree, plant milk, water, cinnamon, pumpkin spice, and salt.
2. Bring the mixture to a boil over medium heat.
3. Reduce the heat to low and let it simmer for 3-4 minutes, stirring occasionally.
4. Remove from heat and let it stand for 2-3 minutes before serving.

Enjoy your delicious pumpkin oatmeal bowl!

Spicy Pumpkin Chili

Spicy pumpkin chili is a delicious way to enjoy pumpkin puree. This hearty dish is not only filling but also packed with flavor. You can make it with various meats or keep it vegetarian.

Start by browning your choice of meat like ground pork or turkey. Add chopped onions and red bell peppers for sweetness. Don’t forget the garlic for extra flavor!

Next, mix in canned pumpkin puree, fire-roasted tomatoes, and beans. Season with chili powder, cumin, and a bit of pumpkin pie spice for warmth. Let it simmer on low heat for about 30 minutes. This blends all the flavors together beautifully.

Feel free to serve it with your favorite toppings like cheese, sour cream, or fresh herbs.

Ingredients

• 1 lb (450 g) ground pork or turkey
• 1 onion, chopped
• 1 red bell pepper, diced
• 2 cloves garlic, minced
• 1 can (15 oz or 425 g) pumpkin puree
• 1 can (15 oz or 425 g) fire-roasted tomatoes
• 1 can (15 oz or 425 g) beans (like Great Northern or kidney)
• 2 tsp chili powder
• 1 tsp cumin
• ½ tsp pumpkin pie spice
• Salt to taste

Cooking Instructions

1. Brown the meat in a large pot over medium heat (around 350°F or 175°C).
2. Add onions, bell pepper, and garlic, then sauté until soft.
3. Stir in pumpkin puree, tomatoes, and beans.
4. Season with chili powder, cumin, pumpkin pie spice, and salt.
5. Simmer for 30 minutes, stirring occasionally.

3) Pumpkin Lentil Soup

Pumpkin lentil soup is a delicious and nutritious choice for any meal. You’ll enjoy the warmth and flavor it brings. The combination of pumpkin and lentils gives you a creamy texture and plenty of plant-based protein.

To make this soup, start by sautéing onions, carrots, and garlic in some olive oil. When the onions become translucent, you can add pumpkin puree, vegetable broth, and cooked lentils.

Spices like cumin and pepper can enhance the taste. Let the soup simmer until everything is tender. You might even like to use an immersion blender for a smoother texture.

It’s a great dish to prepare in advance. You can store leftovers in the fridge for a few days or freeze it for later.

Ingredients

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 garlic cloves, minced
• 1 can (15 oz) pumpkin puree
• 3 cups vegetable broth
• 1 cup dried lentils (rinsed)
• 1 teaspoon cumin
• Salt and pepper to taste

Cooking Instructions

1. Heat olive oil in a pot over medium heat.
2. Add onion, carrot, and garlic. Cook until onions are translucent.
3. Stir in pumpkin puree and vegetable broth.
4. Add lentils, cumin, salt, and pepper.
5. Simmer for about 30 minutes until lentils are soft.
6. Blend if you prefer a smooth soup. Enjoy!

4) Pumpkin Hummus

Pumpkin hummus is a delicious and healthy snack. It combines the creaminess of chickpeas with the rich flavor of pumpkin puree. This dish is perfect for dipping veggies or spreading on toast.

To make this yummy hummus, you’ll need ingredients like canned pumpkin, tahini, chickpeas, lemon juice, garlic, and spices like cumin. It takes only a few minutes to prepare.

You can customize it by adding smoked paprika or chili flakes for extra flavor. It’s a great way to enjoy pumpkin outside of desserts, and it’s full of healthy fats and protein.

Ingredients

• 1 cup canned pumpkin puree
• 1 can (15 oz) chickpeas, rinsed and drained
• 1/4 cup tahini
• 2 tablespoons lemon juice
• 1 clove garlic, minced
• 1 teaspoon cumin
• Salt to taste

Cooking Instructions

1. In a food processor, combine pumpkin puree, chickpeas, tahini, lemon juice, garlic, cumin, and salt.
2. Blend until smooth and creamy.
3. Adjust seasoning as needed, then serve with veggies or crusty bread. Enjoy!

5) Pumpkin Quinoa Salad

Pumpkin quinoa salad is a tasty and healthy dish. It combines roasted pumpkin with quinoa for a nutritious meal. You can enjoy this salad warm or cold, making it perfect for any occasion.

To start, choose a small pie pumpkin weighing around 2 pounds. You can also use pre-cubed pumpkin for convenience. Cook the quinoa in flavorful broth to add extra taste.

Mix in baby spinach or your favorite greens for added nutrition. Roasting the pumpkin brings out its natural sweetness, which pairs well with a zesty dressing.

This salad is great for lunch or a light dinner. It’s easy to make and packed with vitamins.

Ingredients

• 2 pounds pumpkin (or pre-cubed)
• 1 cup quinoa
• 2 cups vegetable or chicken broth
• 2 cups baby spinach
• Zesty dressing of your choice

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. If using, cube the pumpkin and toss it with olive oil and spices.
3. Roast in the oven for 25-30 minutes until tender.
4. Cook quinoa in broth according to package instructions.
5. Combine roasted pumpkin, cooked quinoa, and spinach in a bowl.
6. Drizzle with zesty dressing and mix well.

6) Creamy Pumpkin Pasta

Creamy pumpkin pasta is a delicious and comforting meal perfect for any season. This dish combines the smoothness of pumpkin puree with savory pasta, making it both tasty and healthy.

To make this recipe, you will need your favorite pasta. Options like penne, rigatoni, or shells work well. Be sure to cook the pasta until it’s al dente. This usually takes about 10-12 minutes.

Next, you will create a creamy sauce using pumpkin puree, garlic, and spices. A bit of cream cheese or cheese adds richness. For extra flavor, consider adding sautéed mushrooms or spinach.

When combining the pasta and sauce, you can adjust the texture by adding reserved pasta water if needed. Serve it warm, and enjoy a comforting meal that highlights the wonderful taste of pumpkin.

Ingredients:

• 1 lb pasta (e.g., penne or rigatoni)
• 1 cup pumpkin puree
• 2 cloves garlic, minced
• 1/2 cup cream cheese
• Salt and pepper to taste

Cooking Instructions:

1. Cook pasta according to package instructions and drain.
2. In a pan, sauté garlic until fragrant.
3. Add pumpkin puree and cream cheese; stir until smooth.
4. Mix in cooked pasta and adjust with reserved water.
5. Season with salt and pepper as desired. Serve warm.

7) Pumpkin Black Bean Burgers

Pumpkin black bean burgers are a tasty and healthy option for any meal. These burgers combine black beans and pumpkin puree, giving you protein and nutrients in every bite. The pumpkin adds a touch of sweetness that pairs nicely with spices.

You can easily make these burgers vegan and allergen-friendly. Just use certified gluten-free oats if needed. They are also free from nuts, eggs, and dairy, making them great for many diets.

To prepare them, mix the ingredients together and form patties. Cook them in the oven or on a stovetop for about 20-25 minutes at 375°F (190°C) until golden brown.

Ingredients

• 1 can of black beans, rinsed and drained
• 1 cup rolled oats
• 1/2 cup chopped onion
• 1/2 cup pumpkin puree
• 2 tablespoons light, neutral oil (or olive oil)

Cooking Instructions

1. Preheat your oven to 375°F (190°C).
2. In a bowl, mash the black beans.
3. Add in the oats, chopped onion, and pumpkin puree.
4. Mix until combined and form into patties.
5. Place on a baking sheet and bake for 20-25 minutes until golden brown.

8) Pumpkin Smoothie Bowl

A pumpkin smoothie bowl is a delicious way to enjoy the flavors of fall. It’s creamy, nutritious, and easy to make. You will love how simple it is to whip up this tasty treat.

To make your smoothie bowl, blend frozen bananas, pumpkin puree, and your choice of milk. Adding a scoop of protein powder boosts the nutrition. You can also include nut butter for a rich flavor.

Top your smoothie bowl with granola, nuts, or seeds for added crunch. Fresh fruit like bananas or berries makes a delightful addition too.

Ingredients

• 1 frozen banana
• 1/2 cup pumpkin puree
• 1 cup oat milk (or milk of choice)
• 1 tablespoon nut butter (optional)
• 1 scoop vanilla protein powder (optional)

Cooking Instructions

1. In a blender, combine the frozen banana, pumpkin puree, and oat milk.
2. Add nut butter and protein powder if using.
3. Blend until smooth and thick.
4. Pour into a bowl and add your favorite toppings.

9) Pumpkin Energy Bites

Pumpkin energy bites are a tasty and healthy snack you can make easily. They are perfect for a quick pick-me-up and are packed with nutrients. You can enjoy them anytime, whether for breakfast or as an after-school treat.

To make these bites, you’ll need basic ingredients like pumpkin puree, oats, and nut butter. They take very little time to prepare, so you can whip them up in under 30 minutes.

Ingredients

• 3/4 cup creamy peanut butter or nut butter of your choice
• 1/3 cup pumpkin puree
• 1 1/2 cups rolled oats
• 1 tablespoon maple syrup or honey
• Chocolate chips (optional)

Cooking Instructions

1. In a large bowl, mix together the peanut butter, pumpkin puree, and maple syrup.
2. Stir in the rolled oats until everything is well combined.
3. If you want, fold in chocolate chips for extra sweetness.
4. Use your hands to form small balls from the mixture.
5. Place the bites on a plate and refrigerate for about 15-20 minutes.

Enjoy your delicious pumpkin energy bites!

10) Roasted Pumpkin Risotto

Roasted pumpkin risotto is a creamy and comforting dish that’s perfect for fall. It combines the sweet flavor of roasted pumpkin with the rich texture of Arborio rice.

To start, roast your pumpkin until it’s soft and caramelized. This will enhance its natural sweetness.

While the pumpkin is roasting, sauté some onions in a bit of olive oil.

Next, add in your Arborio rice and stir for a minute. This helps the rice absorb flavors.

Slowly add vegetable broth, one cup at a time, stirring frequently until the rice is creamy and cooked through.

Finally, mix in your roasted pumpkin. This will give your risotto a beautiful color and a delicious taste. You can top it with grated cheese or herbs for extra flavor.

Ingredients

• 1 cup Arborio rice
• 2 cups roasted pumpkin puree
• 1 onion, chopped
• 4 cups vegetable broth
• 2 tablespoons olive oil
• Salt and pepper to taste

Cooking Instructions

1. Preheat your oven to 400°F (200°C).

2. Roast pumpkin until soft. This should take about 25-30 minutes.

3. Sauté onion in olive oil until soft.

4. Add Arborio rice. Stir for 1 minute.

5. Gradually add vegetable broth, stirring, until the rice is creamy.

6. Mix in the roasted pumpkin.

7. Season with salt and pepper.