5 Pumpkin recipes for Fall
Pumpkins are the most popular vegetable in the Fall season. This nutritious and versatile fruit is harvested in October and is used to make soups, desserts and bread, Pies and is a major component of Thanksgiving meals.
Pumpkins are not just a Halloween decoration. Let us check out the health benefits of pumpkin real quick
Pumpkins are a member of the gourd family, which includes cucumbers, honeydew melons, cantaloupe, watermelons, and zucchini.
1. Pumpkins are rich in potassium and can help in lowering blood pressure.
2. It is rich in antioxidants and an excellent source of beta carotene. The body converts any ingested beta-carotene into vitamin A.
3. It is good for eye health and can help in reducing the degenerative defects of eyes.
4. Pumpkin has been linked with improved prostate health in Males. Pumpkin seeds are rich in Zinc which supports prostate health.
Ayurveda facts on Pumpkin-
1. They are Pitta pacifying when ripened and pacified aggravates Vata as well.
2. Ayurveda always advises the intake of seasonal fruits and vegetables which makes pumpkin ideal for fall season.
3. It is cold in Potency, sweet and bitter in taste.
Below are 5 amazing pumpkin recipes inspired by Ayurveda. All of them tastes really good and are nutritious.
1. Pumpkin Rice
Ingredients-
Basmati rice/ white rice - 1/2 cup
Water - 1 cup
Chopped pumpkin- 1/4 cup
Grated coconut- 2 tbsp
Split green chilies - 2
Turmeric powder - 1/4 tsp
Cumin Powder - 1/4 tsp
Coriander leaves chopped - 1 tsp
Mustard seeds - 1/4. Tsp
Ghee - 1 tsp
Method of preparation-
Wash and soak the rice for 20 minutes. Heat ghee in a pot and once hot, splutter mustard seeds. Add the pumpkin, green chilies and coconut and fry in medium flame for 2 minutes. Drain the soaked rice and add it to the pumpkin and add 1 cup of water along with turmeric powder, cumin powder and required salt. When the water is absorbed completely, switch off the flame and garnish with coriander leaves. Serve warm.
This is an ideal recipe for lunch or dinner. It can easily be cooked and is rich in nutrients and taste.
2. Pumpkin dal/pumpkin lentils curry
Ingredients -
1 cup Split pigeon peas
1 cup pumpkin cut in cubes
1/2 cup pearl onions
4 cloves Garlic, finely chopped
1/2 teaspoon Red chili powder
Salt, to taste
2 teaspoons Cooking oil
1 teaspoon Mustard seeds
1/4 tsp Asafetida
Coriander leaves to garnish
Method of preparation-
Cook lentils in a pressure cooker until they become soft and mushy. Heat oil in a heavy-bottomed pan and add in the mustard seeds. Once they begin to crackle, add asafetida. Pour in the chopped onions and garlic, and sauté them until the onions turn soft and translucent. Now add pumpkin, salt, and chili powder and give a good stir. Cover the pan and cook for 10 minutes in medium flame. Now add the cooked lentils and water if the consistency is too thick. Garnish with coriander leaves. The recipe goes well with rice and Bread varieties.
It’s even good for children and babies for whom weaning has started.
3. Pumpkin Garbanzo bean salad
Ingredients-
Peeled deseeded pumpkin cut into cubes - 1 cup
Cumin Powder -1/2 tsp
Coriander powder - 1/2 tsp
Garbanzo beans soaked overnight, drained and cooked - 1 cup
Lemon juice -2 tbsp
Olive oil- 2 tbsp + 2 tbsp
Salt to taste
Pepper to taste
Pumpkin seeds - 1/4 cup
Dried cranberries - 1/4 cup
Method of preparation-
Preheat oven to 350 F. Lightly greases a large roasting pan. Combine pumpkin, 2 tablespoons oil, ground coriander and cumin in a large bowl. Season with salt and pepper. Roast in the oven for 20 minutes or until pumpkin is tender.
Prepare to dress. Mix 2 tbsp oil and lemon juice along with salt and pepper. Now in a large mixing bowl, mix cooked garbanzo beans, roasted pumpkin, pumpkin seeds, and cranberries. Pour the dressing and gently mix. Toss until well combined.
4. Pumpkin donuts
Ingredients-
Pumpkin purée- 1cup
Whole Wheat flour -2 cup
Organic brown sugar - 1 cup
Cardamom powder - 1 tsp
Oil - for deep fry
Water as required
Method of preparation -
Mix wheat flour, sugar, cardamom powder, and pumpkin purée and make it into the batter. Add water if required. The batter should not be thick nor Ne of flowing consistency. Now heat oil in a pan and pour 1 tbsp of batter at a time and fry it until it gets golden brown on all sides. Sprinkle with sugar and serve warm.
5. Pumpkin sweet pudding/ pumpkin Halwa
Ingredients-
Pumpkin cut to cubes - 3 cups
Ghee - 2 tbsp
Brown sugar or Jaggery - 1 cup
Cardamom powder - 1 tsp
Dry fruits - 2 tbsp
Method of preparation-
In a pan add ghee and sauté the pumpkin for 2 minutes. Add 1/2 cup of water and cook until the pumpkin gets mushy. Add Jaggery and cook until it becomes a single lump, it might take up to 20 minutes. Add the cardamom powder and dry fruits and serve warm or cold.
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