Just because we don’t really celebrate Halloween doesn’t mean we can’t reap the benefits of healthy pumpkins! These pumpkin recipes will bewitch you with their perfect flavour pairings and warmth.
Pumpkin Risotto With Crispy Sage
Prep Time: 10 minutes
Cooking Time: 35 minutes
Ingredients
– 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 or pumpkin cooked and blended into puree
– 3/4 cup plus 4 tsp shredded Parmesan
– 1/2 tsp salt
– 1/4 tsp freshly ground pepper
Method
Heat broth in a saucepan until boiling, then keep at a simmer on the stove top.
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.
Transfer 1 tablespoon of the sage oil to a 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 , 17 to 18 minutes.
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: 1008 kJ, 7 g fat (2 g sat), 34g carbs, 680mg sodium, 3g fibre, 9g protein.
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Roasted Pumpkin And Pomegranate Salad
Prep Time: 15 minutes
Cooking Time: 30 minutes
Ingredients
– 3 cups pumpkin, cut into 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
Method
Preheat oven to 200 degrees. 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 caramelised, about 30 minutes.
Remove from oven and let cool completely. Combine all vinaigrette ingredients in a small jar with a tight-fitting lid and shake until dressing emulsifies and has a creamy appearance.
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: 1260 kJ, 21g fat (7 g sat), 23g carbs, 410mg sodium, 4g fibre, 9g protein
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Creamy Pumpkin-Peanut Soup
Prep Time: 10 minutes
Cooking Time: 20 minutes
Ingredients
– 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 chilli pepper flakes
– Pumpkin puree
– 1 1/2 cups low-sodium chicken or vegetable broth
– 1 jar roasted red peppers, 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 spring onions
Method
Heat oil in a saucepan over medium-high heat. Add onion and cook, stirring, until golden, about 10 minutes. Add garlic and cook an additional 2 minutes. Add turmeric, paprika, and chilli 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.
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 green onions.
Makes 4 Servings: Per serving: 1134 kJ, 18g fat (4g sat), 22g carbs, 450mg sodium, 4g fibre, 10g protein.
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Source: https://www.womenshealthsa.co.za/food-and-nutrition/feed/
