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Pumpkin Recipes Packed With Nutrition

Three Tasty Reasons to Move Pumpkins From the Porch to the Pantry

Medically Reviewed by Brunilda Nazario, MD on September 29, 2009
From the WebMD Archives

Jack-o'-lanterns are the symbol of Halloween. But don't overlook pumpkins as a source of nutrition. Pumpkins are loaded with vitamin A and fiber, and low in calories. So don't just buy canned pumpkin for pie; keep it in the pantry to whip up one of these quick, homemade pumpkin recipes: pumpkin muffins, pumpkin ravioli, or pumpkin soup. Now that's a year-round treat!

Try these pumpkin recipes from Cooking Light magazine.

Pumpkin Muffins

Ingredients

For 18 servings

  • 2 3/4 cups all-purpose flour
  • 1 cup granulated sugar
  • 1 tablespoon baking powder
  • 1 teaspoon baking soda
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon salt
  • 1 cup canned pumpkin
  • 3/4 cup fat-free sour cream
  • 1/3 cup fat-free milk
  • 1/4 cup vegetable oil
  • 1 teaspoon vanilla extract
  • 1 large egg
  • 1 large egg white
  • Cooking spray
  • 1 tablespoon granulated sugar
  • 1 1/2 teaspoons brown sugar

INSTRUCTIONS

Preheat oven to 375.

Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 5 ingredients (flour through salt) in a medium bowl, stirring with a whisk. Make a well in center of mixture.

Combine pumpkin and next 6 ingredients (pumpkin through egg white); add to flour mixture, stirring just until moist. Spoon the batter into 18 muffin cups coated with cooking spray.

Combine 1 tablespoon granulated sugar and brown sugar; sprinkle over muffins.

Bake at 375 for 25 minutes, or until muffins spring back when touched lightly in center. Remove muffins from pans immediately; cool on a wire rack. Yield: 18 servings (serving size: 1 muffin).

Nutritional Information

CALORIES 164 (19% from fat): FAT 3.5g (satfat 0.6g, monofat 0.8g, polyfat 1.9g); PROTEIN 3.5g; CARBOHYDRATES 29.7g; FIBER 1g; CHOLESTEROL 12mg; IRON 1.2mg; SODIUM 269mg; CALCIUM 78mg.

Pumpkin Ravioli

Ingredients

For 6 Servings

  • 1 cup canned pumpkin
  • 1/3 cup grated Parmesan cheese
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper
  • 6 wonton wrappers
  • 1 teaspoon salt
  • 1/2 cup chicken broth
  • 1 1/2 tablespoons unsalted butter
  • Chopped parsley

INSTRUCTIONS

Combine pumpkin, Parmesan, ¼ teaspoon salt, and black pepper. Spoon about 2 teaspoons pumpkin mixture into center of each wonton wrapper. Moisten edges of dough with water; bring 2 opposite sides together to form a triangle, pinching edges to seal. Place ravioli into a large saucepan of boiling water with 1 teaspoon salt; cook 7 minutes and drain in a colander. Place chicken broth and butter in pan; bring to a boil. Add ravioli, tossing to coat. Sprinkle with parsley. Yield: 6 servings (serving size: 4 ravioli).

Nutritional Information

CALORIES 162g; FAT 5g (satfat 4g, monofat 1g, polyfat 0g); PROTEIN 6g; FIBER 2g; CHOLESTEROL 17mg; IRON 2mg; SODIUM 505mg; CALCIUM 102mg.

Pumpkin Soup

INGREDIENTS

For 6 Servings

  • 1 tablespoon butter
  • 1 cup chopped onion
  • 3 tablespoons all-purpose flour
  • 1/2 teaspoon curry powder
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon ground nutmeg
  • 2 garlic cloves, crushed
  • 1 cup peeled and cubed (1/2-inch) sweet potato
  • 1/4 teaspoon salt
  • 2 14 1/2-ounce cans fat-free, low-sodium chicken broth
  • 1 15-ounce can pumpkin
  • 1 cup 1% low-fat milk
  • 1 tablespoon fresh lime juice
  • 2 tablespoons chopped fresh chives (optional)

INSTRUCTIONS

1. Melt butter in a Dutch oven over medium-high heat. Add onion; sauté 3 minutes. Stir in flour, curry powder, cumin, nutmeg, and garlic; sauté 1 minute. Add sweet potato, salt, broth, and pumpkin; bring to a boil. Reduce heat; simmer, partially covered, 20 minutes or until potato is tender, stirring occasionally. Remove from heat; cool 10 minutes.

2. Place half of pumpkin mixture in a blender or food processor; process until smooth. Pour pureed soup into a large bowl. Repeat procedure with remaining pumpkin mixture. Return soup to pan; stir in milk. Cook over medium heat 6 minutes or until thoroughly heated, stirring often. (Do not boil.) Remove from heat; stir in juice. Garnish with chives, if desired. Yield: 6 servings (serving size: 1 cup).

Nutritional Information

CALORIES 121 (21% from fat); FAT 2.8g (satfat 1.6g, monofat 0.7g, polyfat 0.2g); PROTEIN 5.1g; CARBOHYDRATES 19.7g; FIBER 3.5g; CHOLESTEROL 7mg; IRON 1.5mg; SODIUM 565mg; CALCIUM 85mg.

WebMD Feature

Sources

SOURCES: WebMD in collaboration with Cooking Light: "Pumpkin Muffins," "Pumpkin Ravioli," "Pumpkin Soup." American Dietetic Association: "Pumpkins: Good for More than Just Carving."

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