Pumpkin is a versatile vegetable that comes into season in Autumn. It has a unique flavour that works well with a variety of herbs and spices, such as rosemary, sage and thyme, or cumin, chilli and paprika. As with most vegetables, pumpkin is a good source of dietary fibre, vitamins and minerals. Veggies that are in season are usually cheaper and tastier than when not in season. To make the most of pumpkin season, we share a dozen ways to use this veggie in your meals.

1. Steam
   Steaming over a stove or in a microwave is a super fast way to cook pumpkin slices to a nice, soft texture. It takes about 10 minutes to steam pumpkin on the stovetop.  

2. Roast
   As with other starchy vegetables, pumpkin is great roasted. This can be in cubes, wedges, or hasselback.

3. Mash
   Chop pumpkin into cubes and boil until very soft (approximately 20 minutes). Mash with milk, a little olive oil and spices – nutmeg or cumin are great options. Alternatively try adding some pumpkin to your next potato mash for extra flavour and colour.  

4. Soups
   Roasted pumpkin soup is delicious, warming and simple to prepare. Boil or roast cubes of pumpkin until very soft. Once cool, blend with a stick mixer or blender with salt-reduced stock and herbs and spices of your choice (a good combination is thyme, rosemary and chilli). Start with a small amount of stock and increase until the soup reaches your desired consistency. Reheat and serve!

5. Roast pumpkin with toppings
   Roast the pumpkin portion of your choice in the oven at 180°C (times will vary depending on size of the piece of pumpkin). When flesh is soft and fluffy, remove and top with mixtures such as mince meat dishes, baked beans or salsa.  

6. Salads
   Roasted pumpkin cubes match well with strong flavoured greens such as rocket, and salad toppings including walnuts, pecans, pumpkin seeds or feta. Mixing these elements together makes a salad great for all seasons. Or you might like to try this warm pumpkin salad recipe or this colourful pumpkin, beetroot and hummus salad.   

7. Frittata
   Add sliced or cubed pumpkin alongside other vegetables to your favourite frittata or vegetable tart. 

8. Dips
   Roasted pumpkin is a great addition to dips. Blend with a legume such as cannellini beans or chickpeas, olive oil and spices. Plain yoghurt can also be added if enjoyed. 

9. Curry
   Add cubed pumpkin to a curry for a unique flavour and texture. 

10. Vegetable bakes
    Thinly-sliced pumpkin works well as a layer in vegetable bakes or stacks with other vegetables such as eggplant, zucchini and sweet potato. For something fancy try this chicken and veggie stack.

11. Pasta
    Mashed pumpkin mixed with ricotta cheese and spinach makes a delicious filling to pastas such as ravioli or cannelloni and can also be used to bulk out or thicken vegetable-based pasta sauces. 

12. Vegetable patties/ burgers
    Increase your repertoire of meat-free meals, with a vegetable-based patty or burger. Add legumes, egg, herbs and spices to mashed pumpkin to make a tasty vegetable patty.  

By Cally Snare, Accredited Practising Dietitian