Fall Menu: Healthy Pumpkin Recipes (2024)

Prep Time: 15 minutes
Cooking Time: 30 minutes

3 cups pumpkin, cut into 1-inch cubes
2 tsp extra-virgin olive oil
1/4 tsp salt
1/4 tsp pepper
6 cups mixed winter salad greens
1/2 cup pomegranate seeds
8 tsp lightly toasted pumpkin seeds
1/4 cup crumbled goat cheese

Vinaigrette: (makes 1/2 cup)
3 Tbsp pure pumpkin-seed oil (available in health-food stores and specialty markets)
2 Tbsp champagne vinegar
3 Tbsp orange juice
1 tsp Dijon mustard
1 small chopped shallot (1 Tbsp)
1 tsp honey
1/4 tsp salt
1/4 tsp pepper

1. Preheat oven to 400°F. Toss pumpkin with olive oil, salt, and pepper and arrange in one layer on a lipped baking sheet. Roast until pumpkin is tender-firm and edges are caramelized, about 30 minutes. Remove from oven and let cool completely.

2. Combine all vinaigrette ingredients in a small jar with a tight-fitting lid and shake until dressing emulsifies and has a creamy appearance.

3. Divide the greens evenly among 4 salad plates. Scatter 1/2 cup roasted pumpkin, 1 tablespoon pomegranate seeds, 2 teaspoons pumpkin seeds, and 1 tablespoon goat cheese on top of each plate of greens. Drizzle with 2 tablespoons vinaigrette.

Makes 4 Servings.
Per serving: 300 cal, 21 g fat (7 g sat), 23 g carbs, 410 mg sodium, 4 g fiber, 9 g protein

Prep Time: 10 minutes
Cooking Time: 20 minutes

2 tsp vegetable oil
1 small onion, chopped (1 1/4 cups)
3 cloves garlic, smashed
1/4 tsp ground turmeric
1/2 tsp paprika
1/2 tsp chili pepper flakes
1 can solid-pack pumpkin puree (15 oz)
1 1/2 cups low-sodium chicken or vegetable broth
1 jar roasted red peppers (7 oz), drained, 1 tablespoon chopped and reserved for garnish
1/3 cup smooth reduced-fat natural peanut butter
1 tsp sugar
1/2 tsp salt
1/4 tsp freshly ground black pepper
1 Tbsp fresh lemon juice
1/4 cup reduced-fat sour cream
2 Tbsp chopped roasted peanuts
2 Tbsp chopped scallion greens

1. Heat oil in a 4-quart saucepan over medium-high heat. Add onion and cook, stirring, until golden, about 10 minutes. Add garlic and cook an additional 2 minutes.

2. Add turmeric, paprika, and chili flakes; stir. Add pumpkin puree, broth, peppers, and peanut butter; whisk to incorporate and bring to a boil. Reduce heat, simmer for 5 minutes, then stir in sugar, salt, pepper, and lemon juice.

3. Transfer to a blender or food processor and puree until smooth. Divide among 4 bowls and garnish with sour cream, peanuts, reserved chopped peppers, and scallion greens.

Makes 4 Servings.
Per serving: 270 cal, 18 g fat (4 g sat), 22 g carbs, 450 mg sodium, 4 g fiber, 10 g protein

Prep Time: 20 minutes
Cooking Time: 30 minutes

1 lb extra-firm tofu, cut into 16 equal-size pieces
1/4 tsp salt
1/4 tsp freshly ground black pepper
4 cups pumpkin, cut into 1-inch cubes
3 cups fresh broccoli florets
1 Tbsp canola oil
1/2 cup finely chopped shallots
2 Tbsp minced fresh ginger
3 cloves garlic, minced
1 Tbsp seeded, minced jalapeno
1 cup light coconut milk
1/2 cup low-sodium chicken broth
3 Tbsp jarred green curry paste, plus more for seasoning
4 tsp brown sugar
4 tsp fish sauce
1 cup thinly sliced basil, plus more for garnish
2 Tbsp chopped cilantro, plus more for garnish

1. Season tofu with salt and pepper. Arrange in a single layer in a large nonstick skillet with no oil or cooking spray. Heat tofu over high heat, pressing every minute or two to release liquid, about 4 minutes per side. Remove from pan, slice into strips, and reserve.

2. Place pumpkin in a large steamer basket (leaving room for broccoli) and steam for 5 minutes. Add broccoli and steam an additional 5 minutes, until florets are bright green and tender-crisp.

3. Heat oil in a wok or large saute pan over medium heat. Add shallots, ginger, garlic, and jalapeno and cook, stirring, until fragrant but not browned, about 2 to 3 minutes. Add coconut milk, broth, curry paste, brown sugar, and fish sauce; bring to a boil.

4. Add tofu, pumpkin, broccoli, basil, and cilantro; return to a boil. Reduce heat to a simmer and cook until liquid thickens, about 4 to 5 minutes. Remove from heat and divide among 4 bowls. Garnish with additional cilantro and basil.

Makes 4 Servings.
Per serving: 270 cal, 13 g fat (4 g sat), 24 g carbs, 850 mg sodium, 4 g fiber, 17 g protein

Prep Time: 10 minutes
Cooking Time: 35 minutes

5 cups low-sodium chicken broth
1/4 cup olive oil
8 sage leaves, plus 2 tsp minced fresh sage
1/2 cup finely chopped shallots
1 cup arborio rice
1 cup sliced shiitake mushroom caps
1/2 cup dry white wine
3/4 cup canned pure pumpkin puree
3/4 cup plus 4 tsp shredded Parmigiano Reggiano cheese
1/2 tsp salt
1/4 tsp freshly ground pepper

1. Heat broth in a saucepan until boiling, then keep at a simmer on the stove top.

2. Heat olive oil in a saute pan until hot but not smoking. Add sage leaves and fry until crispy, 10 to 15 seconds. Transfer to a paper towel–lined plate.

3. Transfer 1 tablespoon of the sage oil to a 3-or 4-quart saucepan and discard the rest of the oil. Heat oil over medium-high heat. Add shallots and cook, stirring, until translucent but not browned, 5 to 6 minutes. Add rice and cook, stirring, until rice is glistening and coated with oil, 2 minutes. Add mushrooms and wine; cook, stirring, until most of the liquid is evaporated, 2 to 3 minutes. Add 1 cup broth and cook, stirring, until most of the liquid is evaporated, 2 to 3 minutes. Continue to add broth 1/2 cup at a time, stirring, until liquid is evaporated after each addition and until rice swells but is still al dente, 17 to 18 minutes.

4. Add pumpkin puree, 3/4 cup cheese, salt, and pepper; cook, stirring, until incorporated, 1 to 2 minutes. Divide risotto among 4 bowls and garnish each with 2 fried sage leaves and 1 teaspoon cheese.

Makes 4 Servings.
Per serving: 240 cal, 7 g fat (2 g sat), 34 g carbs, 680 mg sodium, 3 g fiber, 9 g protein