Pumpkins are not only pretty to look at in the fall. They are also healthy for the eyes, bladder, and prostate. The vegetable can be prepared in both savory and sweet ways. There are many recipes here that you can try.
Low in calories and rich in healthy ingredients
Pumpkins are made up of 90 percent water and are therefore very low in calories. The remaining ten percent are full of healthy ingredients: They contain iron , which is important for oxygen transport in the body, and potassium , which is good for nerve cells.
Pumpkin recipes: savory and sweet
Roast pumpkin with goat cheese
Ingredients
- Hokkaido pumpkin, organic
- 1 goat cheese roll or feta cheese
- 250 g pre-cooked chestnuts
- 4 tbsp olive oil
- ½ tsp gingerbread spice
- 1 carnation
- 1 bay leaf
- Rosemary, thyme, pumpkin seeds, salt and pepper
Preparation:
- Halve the pumpkin and cut it into thin slices. Place in a baking dish.
- Mix the pumpkin with gingerbread spice, salt, pepper, cloves, and herbs, and then add the olive oil.
- Mix everything well with your hands and spread everything out nicely in the baking dish. Sprinkle pumpkin seeds on top.
- Bake in a preheated oven at 180 °C for 20 to 25 minutes.
- Add the chestnuts and goat cheese in pieces to the dish and bake for another 8 to max. 10 minutes.
Pumpkin risotto with rocket
Ingredients for 4 people:
- 500 g Hokkaido pumpkin
- 250 g Arborio rice (risotto rice)
- 2 shallots
- 50 g rocket
- 80g Parmesan
- 1 litre vegetable stock
- 50 ml olive oil
- Salt, pepper
- Pumpkin seeds
- Pumpkin seed oil
Preparation:
- Peel the shallots and cut them into fine cubes.
- Heat half of the oil in a pan and sauté the shallots until translucent. Add the risotto rice and let it also become translucent.
- Gradually add the vegetable stock (only add it again when the rice has almost absorbed the stock).
- Simmer the rice over medium heat for about 20 minutes; it should still have a slight bite.
- Cut the pumpkin into small cubes (remove the seeds); the peel can be used for the Hokkaido pumpkin.
- Heat the remaining olive oil in a pan and fry the pumpkin for about 5 minutes.
- Just before the risotto is finished cooking, add the pumpkin and mix.
- Wash the rocket, chop roughly, and add it to the risotto with the shaved Parmesan.
- Season with salt and pepper.