10+ WFPB Pumpkin Recipes for Healthy Fall Delights

If you’re looking to enjoy the flavors of fall, pumpkin is a fantastic ingredient to include in your meals. Incorporating pumpkin into your diet can add both taste and nutrition. Eating whole food, plant-based (WFPB) pumpkin recipes can provide you with healthy alternatives for satisfying dishes.

These recipes not only highlight the deliciousness of pumpkin but also align with your health goals. From soups to desserts, you’ll find plenty of ways to enjoy this versatile ingredient while keeping your meals plant-based and nutritious.

Spiced Pumpkin Lentil Soup

Spiced Pumpkin Lentil Soup is a warm and hearty dish perfect for chilly days. The blend of pumpkin and lentils makes it both filling and nutritious. You’ll love the rich flavors and creamy texture.

To start, sauté onions and garlic in a bit of oil. This adds a lovely aroma to your soup. Then, add your spices like cumin and coriander for extra warmth.

Next, mix in the pumpkin and lentils. Pour in some vegetable broth and bring it to a boil. Reduce the heat and let it simmer for about 15 to 20 minutes until everything is tender.

This soup is naturally gluten-free and full of nutrients. It’s a great addition to a whole food plant-based diet. Enjoy it with some crusty bread for a complete meal!

Ingredients

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon cumin
• 1 teaspoon coriander
• 2 cups pumpkin puree
• 1 cup lentils, rinsed
• 4 cups vegetable broth
• Salt and pepper to taste

Cooking Instructions

1. Heat olive oil in a pot over medium heat.
2. Sauté onions for about 5 minutes until soft.
3. Add garlic and sauté for 1 minute.
4. Stir in cumin and coriander.
5. Add pumpkin, lentils, and vegetable broth.
6. Bring to a boil, then reduce heat.
7. Simmer for 15-20 minutes until lentils are soft.
8. Season with salt and pepper before serving.

Creamy Pumpkin Coconut Curry

Creamy pumpkin coconut curry is a delicious and comforting dish that’s easy to make. It combines tender pumpkin with coconut milk and warm spices. This dish is perfect for cooler days.

Start by cubing fresh pumpkin or using canned pumpkin. Cook it with garlic, ginger, and spices like cumin and coriander. Then, add coconut milk for that rich, creamy texture.

Serve the curry over rice or with warm naan for a complete meal. You’ll enjoy the balance of sweet and savory flavors. Plus, it’s a great way to include more plants in your diet.

Ingredients

• 1 can of coconut milk
• 2 cups of pumpkin cubes
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 inch ginger, grated
• 1 teaspoon cumin
• 1 teaspoon coriander
• Salt to taste
• Cooked rice or naan for serving

Cooking Instructions

1. In a pot, sauté the onion until translucent.
2. Add the garlic and ginger, cooking for another minute.
3. Stir in the cumin and coriander.
4. Add the pumpkin cubes and coconut milk.
5. Simmer for about 20 minutes until the pumpkin is tender.
6. Season with salt to taste and serve over rice or with naan.

3) Pumpkin Chickpea Stew

Pumpkin chickpea stew is a hearty and warm dish that’s perfect for cooler days. The combination of tender chickpeas and creamy pumpkin creates a satisfying texture. It’s also packed with nutrients and flavors.

Start by sautéing onions and garlic until they are soft. Then, add in pumpkin, chickpeas, and your choice of spices like cumin and turmeric. These spices add warmth and depth to the dish. Pour in vegetable broth and let it simmer.

You can cook this stew on the stove or in a slow cooker. For a quick method, let it simmer for about 30 minutes on the stove. If using a slow cooker, set it on low for 8 hours or high for 4 hours.

Ingredients

• 1 can pumpkin purée
• 1 can chickpeas, drained
• 1 onion, chopped
• 3 cloves garlic, minced
• 4 cups vegetable broth
• 1 tablespoon cumin
• 1 teaspoon turmeric
• Salt and pepper to taste

Cooking Instructions

1. Sauté onion and garlic until soft.
2. Add pumpkin, chickpeas, cumin, and turmeric.
3. Pour in vegetable broth.
4. Simmer for 30 minutes on the stove or 4-8 hours in a slow cooker.
5. Season with salt and pepper before serving.

4) Savory Pumpkin Quinoa Salad

This Savory Pumpkin Quinoa Salad is a hearty and healthy choice. It combines quinoa with pumpkin for a tasty meal. You will love the blend of flavors and textures.

Start by cooking quinoa in vegetable broth for extra flavor. Use about 3/4 cup of quinoa and 1 1/2 cups of broth for the best results. While the quinoa cooks, prepare your pumpkin. You can use fresh pumpkin or canned pumpkin puree.

Next, mix in some diced onion and green peppers for added crunch. Season with herbs like thyme and add a touch of sea salt. Olive oil will help combine the flavors nicely.

Once everything is mixed, enjoy your salad warm or cold. This dish is perfect for a quick lunch or a side at dinner.

Ingredients

• 3/4 cup quinoa
• 1 1/2 cups vegetable broth
• 1 cup pumpkin, diced
• 1 onion, diced
• 1 green pepper, diced
• Olive oil
• Thyme
• Sea salt

Cooking Instructions

1. Rinse quinoa and cook with vegetable broth.
2. Prepare pumpkin and veggies while quinoa cooks.
3. Combine all ingredients in a bowl.
4. Season with olive oil, thyme, and salt. Enjoy!

5) Pumpkin Sage Risotto

Pumpkin sage risotto is a delicious and creamy dish that’s perfect for fall. The sweetness of pumpkin pairs nicely with the savory flavor of fresh sage. This recipe is simple and healthy, making it a great choice for a whole food plant-based (WFPB) diet.

You will need ingredients like Arborio rice to create that classic creamy texture. Cooking slowly allows the rice to absorb the flavors of the broth while releasing its starches.

This dish is versatile, and you can easily adjust the spices to your taste. It makes a comforting meal that warms you from the inside out.

Ingredients

• 1 cup Arborio rice
• 2 cups pumpkin puree
• 1 small onion, diced
• 2 tablespoons olive oil
• 2 cups vegetable broth
• 1/4 teaspoon salt
• Fresh sage leaves, to taste

Cooking Instructions

1. Heat olive oil in a large saucepan over medium heat.
2. Add diced onion and salt, cooking until tender.
3. Stir in Arborio rice and cook for 1-2 minutes.
4. Gradually add vegetable broth, stirring frequently.
5. Mix in pumpkin puree and cook until creamy.
6. Add fresh sage before serving.

6) Pumpkin Spaghetti with Spinach

Making pumpkin spaghetti with spinach is a delightful way to enjoy seasonal flavors. This dish combines the creaminess of pumpkin with the freshness of spinach.

To start, cook your spaghetti according to the package instructions. While it cooks, prepare your pumpkin sauce. You can use fresh pumpkin or canned pumpkin for convenience.

Heat a pan and add the pumpkin with some garlic. Cook until fragrant, and then mix in your cooked spaghetti. Add the spinach and stir until it wilts.

Finally, season with salt and pepper to taste. A bit of nutmeg can enhance the flavor nicely. Serve warm, and enjoy a healthy, tasty meal!

Ingredients

• 8 oz (225 g) spaghetti
• 1 cup (240 ml) pumpkin puree
• 2 cups fresh spinach
• 2 cloves garlic, minced
• Salt and pepper to taste
• 1/4 tsp nutmeg (optional)

Cooking Instructions

1. Cook the spaghetti according to package directions.
2. In a pan, heat a little olive oil and sauté the garlic.
3. Add pumpkin puree and stir for 2-3 minutes.
4. Mix in the cooked spaghetti and fresh spinach.
5. Season with salt, pepper, and nutmeg.
6. Serve immediately.

7) Roasted Pumpkin Black Bean Tacos

Roasted pumpkin black bean tacos are a delicious and nutritious choice. You can prepare these tasty tacos easily, making them perfect for any meal. The sweet pumpkin pairs wonderfully with hearty black beans.

To start, peel and cube your pumpkin into small pieces. Toss them with a bit of olive oil and spices, then roast them in the oven at 400°F (200°C) until tender.

For the filling, warm up black beans and mix in some diced tomatoes and chopped cilantro. Layer the roasted pumpkin and bean mixture onto corn tortillas. Squeeze fresh lime juice on top for added flavor.

These tacos are not only satisfying but also packed with nutrients. Enjoy them any time you crave a simple, healthy dish.

Ingredients

• 2 cups raw pumpkin, peeled and diced
• 1 can black beans, rinsed and drained
• 2 tomatoes, diced
• 1 cup cilantro, chopped
• 8 medium corn tortillas
• 1 lime, cut into wedges
• Olive oil
• Spices (like cumin and chili powder)

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. Peel and cube the pumpkin. Toss with olive oil and spices.
3. Roast pumpkin for about 20-25 minutes until tender.
4. Warm the black beans in a pot.
5. Assemble tacos with roasted pumpkin, beans, tomatoes, and cilantro.
6. Squeeze lime juice over the tacos before serving.

8) Pumpkin Cauliflower Soup

Pumpkin Cauliflower Soup is a creamy and delicious option for your whole-food plant-based recipes. This soup is rich in flavor and nutrients. It’s simple to make and perfect for chilly days.

To start, preheat your oven to 350°F (180°C). You’ll roast pumpkin, cauliflower, onion, and garlic in olive oil until they are golden and tender. This brings out their natural sweetness.

After roasting, blend the vegetables until smooth. Then, add vegetable broth to reach your desired consistency. Season with salt and pepper for extra flavor.

This soup is not only tasty but also easy to prepare. It’s great for a quick lunch or a comforting dinner.

Ingredients

• 2 cups pumpkin, diced
• 2 cups cauliflower florets
• 1 onion, chopped
• 3 garlic cloves, whole
• 2 tablespoons olive oil
• 4 cups vegetable broth
• Salt and pepper to taste

Cooking Instructions

1. Preheat the oven to 350°F (180°C).
2. Toss pumpkin, cauliflower, onion, and garlic in olive oil on a baking tray.
3. Roast for 30-40 minutes, flipping halfway.
4. Blend roasted vegetables with vegetable broth until smooth.
5. Season with salt and pepper. Enjoy!

9) Pumpkin and Lentil Bolognese

Pumpkin and lentil bolognese is a hearty and nutritious dish. It combines the creaminess of pumpkin with the protein of lentils. This makes it a filling meal that is perfect for any season.

To start, you will want to sauté some garlic and onion in olive oil. After that, add crushed tomatoes, pumpkin purée, and cooked lentils. Season with fresh herbs like basil and thyme for added flavor.

Let the sauce simmer for a while to combine the tastes. You can serve it over your favorite pasta or enjoy it on its own.

Ingredients

• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1/2 onion, chopped
• 1 can crushed tomatoes
• 1 can pumpkin purée
• 1 cup cooked lentils
• Fresh basil and thyme
• Salt and pepper to taste

Cooking Instructions

1. Heat olive oil in a large pan over medium heat.
2. Sauté garlic and onion until soft.
3. Add crushed tomatoes and pumpkin purée.
4. Stir in cooked lentils and fresh herbs.
5. Season with salt and pepper.
6. Simmer for 15-20 minutes.
7. Serve over pasta or enjoy as is.

10) Hearty Pumpkin Chili

Hearty Pumpkin Chili is a delicious and filling dish that brings together rich flavors and a comforting texture. You’ll enjoy how pumpkin adds a unique twist to traditional chili. This plant-based recipe is easy to prepare.

To make your chili, gather fresh or frozen vegetables, like bell peppers and onions. Using pumpkin gives it body and a slightly sweet taste. You can add spices such as chili powder and cumin for extra flavor.

This chili is perfect for keeping warm on a chilly day. You can enjoy it on its own or serve it with bread for dipping. It’s also freezer-friendly, making it great for meal prep.

Ingredients

• 1 can pumpkin puree
• 1 onion, diced
• 1 bell pepper, diced
• 2 jalapeños, chopped
• 3 cloves garlic, minced
• 1 tablespoon chili powder
• 1 teaspoon cumin
• 1 teaspoon black pepper
• 1 teaspoon salt
• 2 cups vegetable broth

Cooking Instructions

1. Heat oil in a large pot over medium heat.
2. Add the onion, bell pepper, and jalapeños. Cook until soft.
3. Stir in garlic, chili powder, cumin, black pepper, and salt. Cook for 1 minute.
4. Add pumpkin puree and vegetable broth, stirring well.
5. Simmer for about 20 minutes.
6. Serve hot.
7. Enjoy!