Fall Recipes: 5 Healthy 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. Let’s take a look at 5 Ayurveda-inspired healthy pumpkin recipes for this fall season.

Let us first check out the health benefits of pumpkin real quick

Pumpkins belong to the gourd family, which includes cucumbers, honeydew melons, cantaloupe, watermelons, bitter gourd, and zucchini.

  • Pumpkins are rich in potassium and can help in lowering blood pressure.
  • They are rich in antioxidants and an excellent source of beta carotene. The body converts any ingested beta-carotene into vitamin A.
  • Pumpkins are great for eye health and can help in reducing the degenerative defects of eyes.
  • Pumpkin has been linked with improved prostate health in Males. Pumpkin seeds are rich in zinc which supports prostate health.

Ayurvedic Properties Of Pumpkins

They are Pitta pacifying when ripened and pacified aggravates Vata as well.

Ayurveda always advises the intake of seasonal fruits and vegetables which makes pumpkin ideal for the fall season.

It is cold in Potency, sweet and bitter in taste.

Below are 5 amazing pumpkin recipes for fall-inspired by Ayurveda. These are not just nutritious, they’re delicious as well!

Fall Pumpkin Recipes

1. Pumpkin Rice

Ingredients 

  • 1/2 cup basmati rice/white rice
  • 1 cup water
  • 1/4 cup chopped pumpkins
  • 2 tbsp grated coconut
  • 2 split green chilies
  • 1/4 tsp turmeric powder
  • 1/4 tsp cumin Powder
  • 1 tsp coriander leaves chopped
  • 1/4. tsp mustard seeds
  • 1 tsp ghee (clarified butter)

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. Now let’s look at a more traditional pumpkin recipe.

2. Pumpkin Daal/Pumpkin Lentils Curry

pumpkin recipes for fall

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

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

  • 1 cup peeled deseeded pumpkin cut into cubes
  • 1/2 tsp cumin powder
  • 1/2 tsp coriander powder
  • 1 cup  garbanzo beans soaked overnight, drained and cooked
  • 2 tbsp lemon juice
  • 2 tbsp + 2 tbsp  olive oil
  • Salt to taste
  • Pepper to taste
  • 1/4 cup pumpkin seeds
  •  1/4 cup dried cranberries

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. This is one of my favorite pumpkin recipes for fall.

4. Pumpkin Donuts

pumpkin recipes for fall

Ingredients

  • 1 cup pumpkin purée
  • 2 cup whole wheat flour
  • 1 cup organic brown sugar
  • 1 tsp cardamom powder
  • 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 too thick or runny for 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

  • 3 cups pumpkin cut to cubes
  • 2 tbsp ghee
  • 1 cup brown sugar or jaggery
  • 1 tsp cardamom powder
  • 2 tbsp dry fruits

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.

Arya Krishna is an Ayurvedic Practitioner, educator, and speaker. She completed her Bachelors in Ayurvedic Medicine and Surgery (BAMS) from Amrita School of Ayurveda, Kerala, India. She is registered as an Ayurveda doctor (Reg No: 14664) under the Indian Medical Council. She received a Fellowship in Orthopedic Rehabilitation from Apollo group of Institutions, Hyderabad. An editor with the International Ayurvedic Medical Journal, she previously served as the associate editor of the American Ayurvedic Journal of Health. Before moving to the US in 2015, she was Resident Medical Officer (Ayurveda) in AyurVAID hospital, Bangalore and has knowledge and experience in precision and evidence-based Ayurveda. She was an Ayurveda Domain expert with Health Connect 24 – a unique platform to bring together Ayurveda, Yoga and swadeshi. She is efficient in performing all Panchakarma procedures (purification therapies) and has knowledge of Marma Therapy. Other areas of expertise include Ayurveda diet and lifestyle, women’s health, and rasayana (rejuvenation). She works for the promotion and propagation of Ayurveda by offering lectures, webinars and contributing to various journals. She is a resource person for the Council of Ayurveda Research (CAR) and is an Ayurvedic blogger with Mother Earth Living. Currently, she is residing in Danville, Pennsylvania and is listed as a BAMS doctor with AAPNA (Association of Ayurveda Practitioners of North America). She is an Ayurveda Consultant and Educational coordinator with Be Mind Body Skin, New Jersey and Subject Matter Expert at At Home with Ayurveda, UK.

Comments

This site uses Akismet to reduce spam. Learn how your comment data is processed.