Our daughter, Katherine, cooked and pureed a large pumpkin last year. She tried several new recipes using the frozen pumpkin puree. I was there when she made pumpkin and red pepper soup. This recipe has become a favourite.
When selecting a pumpkin for cooking a small pie, choose one that is heavy for its size and has a one to two inch (2–4 cm) long stem. Pumpkins with shorter or no stems will spoil more quickly. Avoid pumpkins with soft spots and blemishes.
If you are planning to store pumpkins for a while, the outer shell should be hard and not easily pieced by a thumbnail. Store on a shelf in a cool, dry place for one to two months. Do not store in an unheated garage or on a cement floor. The concrete will cause them to sweat and rot.
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Do not use your jack-o’-lantern for cooking. The heat from a candle or light inside the pumpkin will encourage bacteria and mould.
Nutritionally, we are encouraged to eat more orange coloured vegetables. Pumpkins are an excellent source of the antioxidant beta-carotene, which is converted to vitamin A in the body. Research indicates that a diet rich in foods containing beta-carotene may reduce the risk of developing certain types of cancer and offers protection against heart disease and some degenerative aspects of aging.
TOASTED PUMPKIN SEEDS
Separate seeds from pumpkin fibres by placing them in a bowl of warm water. The seeds will float to the top. Scoop them out and squeeze the fibres to release other seeds and wait for them to float to the top. Use one of the following methods to toast seeds. Store toasted pumpkin seeds in an airtight container in the fridge or freezer.
Method 1
1 tbsp. salt 15 mL
1 qt. water 1 L
Simmer pumpkin seeds in salted water for 20 minutes. Drain and spread on a baking sheet. Bake at 275 F (140 C) for 35-45 minutes or until crisp.
Method 2
Toss pumpkin seeds with a small amount of oil. Spread seeds on a baking sheet and bake at 350 F (180 C) for 10-15 minutes or until crisp. If desired, lightly season with salt, spices or seasoning salt.
PUMPKIN PACKED BROWNIES
These are moist brownie-like treats. Your family will never know they contain pumpkin.
398 mL can of pumpkin puree
510g devil’s food cake mix
Add pumpkin to the cake mix and stir to mix. The batter will be thick. Bake according to the box directions. Serve with whipped topping or ice cream.
Source: www.weightwatchers.com.
PUMPKIN &RED PEPPER SOUP
I added quinoa to increase the protein. When Katherine makes this soup, she uses pureed pumpkin and doesn’t bother to puree the rest of the vegetables. If you would like a smooth pureed soup, blend all before serving.
1/2 c onion, chopped 125 mL
2 tsp. oil 10 mL
2 large potatoes, cubed
3 c. raw pumpkin, cubed 750 mL
Or 2 c. cooked pureed pumpkin 500 mL
3 1/2 c. chicken broth 900 mL
1 c. water 250 mL
1/4 c. quinoa 60 mL (optional)
1/2 c. red pepper, diced 125 mL
1/2 c. zucchini, diced 125 mL
1 tsp. brown sugar 5 mL
Fresh ground black pepper to taste
1 tsp. fresh basil 5 mL
or 1/4 tsp. dried 1 mL
1 tbsp. fresh parsley 15 mL
or 1 tsp. dried parsley 5 mL
1 tbsp. cream or milk 15 mL
Sauté onions in oil. Add potatoes and pumpkin. Stir fry for five minutes, then add chicken broth and cook for 10 minutes.
If using quinoa, add it here and cook until the potatoes and pumpkins are soft when poked with a fork. Add red peppers and zucchini.
If using pumpkin puree, add along with red peppers and zucchini, simmer five minutes, stir frequently to prevent sticking.
Add seasoning and cream. Reheat five minutes and serve.
Garnish with fresh parsley or red pepper strips.
If using pumpkin cubes, puree half of the soup in a blender or food processor. Add seasoning and cream.
Reheat five minutes and serve. Garnish with fresh parsley.
Source: Katherine Deobald, adapted from Better Homes and Garden New Cookbook, 2006.
PUMPKIN STEW
Use a pumpkin shell to cook and serve a basic meat stew that will impress your family during a special gathering.
2 lb. beef stew meat, cut into 1-inch(2cm)cubes 1kg
2 tbsp. oil 30 mL
4 cloves garlic, minced
1 onion, chopped
10 oz. can beef consommé 284 mL
3 large potatoes, peeled and cubed
4 carrots, sliced
1 large green pepper, chopped
2 tsp. salt 10 mL
1/2 tsp. black pepper, ground 2 mL
26 oz. can diced tomatoes 796 mL
8-10 lb. sugar pumpkin 3.6 -4.5 kg
1 tbsp. oil 15 mL
Heat oil in a large saucepan over medium-high heat. Place beef in the saucepan and cook until evenly brown. Add onion and garlic and sauté for one minute. Add consommé, potatoes, carrots, green pepper, salt and pepper.
Bring to a boil. Reduce heat and simmer approximately one hour.
Stir tomatoes into the beef mixture. Preheat oven to 325 F (165 C).
Cut the top off the pumpkin and remove the seed pulp and seeds. Rub oil over the outside of the pumpkin and then place it in a heavy baking pan. Scoop the stew into the pumpkin.
Bake in the preheated oven for two hours, or until pumpkin is tender. Be sure not to over bake.
Serves eight.
Source: allrecipes. com.
Making pumpkin puree
Thoroughly wash the outside of the pumpkin. Remove the stem, if possible.
Smash the pumpkin against a hard surface to split it open or use a strong, heavy knife on a cutting board. Insert the knife near the stem and cut to the bottom. Turn and cut through on the opposite side.
Remove the seeds and stringy fibres.
Place the halves cut side down on a cookie sheet. Add one-quarter to one-half inch (1/ 2 -1 cm) water.
Cover with foil and bake at 350 F (180 C) until pulp is soft, 45 to 90 minutes. The time will depend on the size of the pumpkin. Add more water to the cookie sheet to prevent burning.
Remove from oven when pulp is soft, allow pumpkin to cool, then scoop and discard stringy material.
Peel off the hard shell, put the pulp through a food mill or food processor to puree, add cooking water as needed and mix together.
Package in one or two cup (250 -500 mL) amounts and freeze for later use. Use within one year in place of canned pumpkin puree.
To microwave, place one-half of raw pumpkin, cut side down in a microwavable casserole dish, add two to three tablespoons (30-45 mL) water, cover with a lid and microwave on high 10 minutes. Check to see if soft, continue to cook the pumpkin until it easily pierces with a fork.
Onepound (.5kg) of raw, untrimmed pumpkin will yield about one cup (250 mL) of puree.
Betty Ann Deobald is a home economist from Rosetown, Sask., and a member of Team Resources. Contact:
