Pumpkin, a cousin of the zucchini and choko, belongs to the squash family of plants. Although native to North America, it is used extensively around the world. In the kitchen, pumpkins are versatile, with both the flesh and seeds (pepitas) being edible.
Pumpkins are a rich source of fibre, antioxidants and vitamin A. Pepitas are a good source of protein; they provide all the essential amino acids, making them particularly valuable for vegetarians. Here we show just how versatile this vegetable is, with pumpkin recipes spanning roasts, soups, salads and more.
Pumpkin varieties
1. Butternut pumpkin
This is a good all-rounder suitable for soups, mashes, roasting and pie. It has a pale orange thin skin and is easy to peel.
2. Kent pumpkin
Also known as Jap pumpkin. It has a grey ribbed skin with yellow speckles, and has yellow flesh. Works great in salads and smoky pumpkin tacos with jalapeno salsa.
3. Golden nugget pumpkin
Small and round with a deep orange skin, this variety is suitable for stuffing and roasting.
4. Jarrahdale pumpkin
Best suited to roasting, this is a large, sweet pumpkin with a ribbed grey skin.
5. Queensland Blue pumpkin
This well-known variety has grey skin and a deep orange flesh. It is a good all-rounder. Use in curries and roast vegetable mixtures.
How to choose, store and prepare pumpkins
CHOOSING
Whole pumpkins should be unblemished, heavy for their size and still have some stem attached as a seal against disease and insect invasion. When buying cut pumpkin, look for pieces that are bright-coloured, moist but not wet, and free of soft spots or discolouration.
STORING
Keep whole pumpkins in a well-ventilated place away from heat and sunlight for up to 2 months. Hard-skinned ones will often store for much longer than this. Some say that storing in the open through winter improves pumpkins, making them sweeter. Once cut, remove the seeds, cover with plastic wrap and store in the refrigerator for up to a week.
PREPARING
Pumpkins with tender skin can be baked or roasted skin and all, and served that way – the cooked skin has pleasant texture and flavour. Hard-shelled pumpkins such as Queensland Blue, can also be cooked with the skin on and then the skin can be cut away more easily than when it was raw.
Pumpkin recipes to try
Roast vegetable salad with garlic mustard dressing
Roasted rice and pumpkin curry
Air fryer sausages with sweet potato hash browns
Smoky pumpkin tacos with jalapeño salsa
Mushroom-stuffed butternut pumpkin
Quinoa and vegetable biryani
Roasted pumpkin risotto
5 ways with roast pumpkin
Indian-spiced red lentil and pumpkin soup
Pumpkin, capsicum and fetta stuffed mushrooms
Honey soy pumpkin with zucchini noodles and cashews
Slow-cooker coconut pumpkin soup
Baked pumpkin, sage and camembert risotto
Roast cumin pumpkin and parsnip with hummus dressing
Pumpkin rotolo with sage butter sauce
Pumpkin risotto with Italian sausage & rosemary
Chai-roasted pumpkin soup with honey walnuts
Creamy pumpkin and potato soup
Pumpkin scones
Roast pumpkin, capsicum, lentil and quinoa salad
Roast pumpkin, spinach and fetta salad
Leek and pumpkin quiche
Pumpkin, pea & fetta baked risotto
Roast pumpkin, fetta and chickpea salad
Pumpkin, ricotta and goat’s cheese lasagne
Pumpkin and eggplant with chilli and Thai basil
Pumpkin gingerbread cake
Pumpkin, rosemary and thyme gratin
Slow-cooker pumpkin soup
Winter vegetable bake with tahini-seed crumble
