6 delicious ways to use up leftover Halloween pumpkins
Halloween is here, and with spooky season comes one of autumn’s most recognisable vegetables – the pumpkin. It’s the star of October, and while carving them makes for a fun activity and cute house decoration, it can also create a whole lot of pumpkin waste.
Last year, 15.8 million pumpkins bought were predicted to go to waste, according to research by environmental charity Hubbub. That equates to 18,000 tonnes of food waste or 95 million meals.
Discarding used Halloween pumpkins also has an impact on the planet. Once thrown away, the pumpkins will decompose and release methane, which is a major contributor to climate change. So, instead of wasting perfectly good pumpkins, there are plenty of ways to use the seasonal veg in everyday meals. Pumpkin is also a brilliant addition to your meal prep rotation, as it roasts beautifully, makes the silkiest puree and has a whole host of health benefits to boot.
How to maximise your pumpkin’s potential this Halloween...
1) Pick a smaller pumpkin this year, it'll be tastier to eat
2) Decorate the outside (don’t carve it) so the whole thing stays fresh
3) Eat your pumpkin - everything but the stalk.
What are the health benefits of pumpkin?
These spooky-looking orange orbs are actually packed full of nutrients that benefit your skin, gut and immune system.
Pumpkins are a brilliant source of fibre, which means they’re a thumbs up for your gut. According to London-based nutritionist Reema Patel of Dietitian Fit, eating more pumpkin can also help alleviate symptoms of IBS and constipation. ‘A large type of fibre [found in pumpkins] is known as soluble fibre, which can assist with our bowel health by making our stools easier to pass. Great news if you suffer from constipation or irregular bowel movements,’ she says.
Patel also says eating more pumpkins can be beneficial for weight management. ‘Pumpkin is considered a nutrient-dense food [...] which makes it a great choice for those who may be wanting to manage their weight, as eating more pumpkin can help us feel fuller for longer due to the high fibre levels,’ she says.
Pumpkins are a great source of vitamins C and E, as well as beta-carotene. Beta carotene is a plant pigment that gives certain fruits and vegetables their red and orange colour, and it also has powerful antioxidant properties. Some studies have also shown that diets high in carotenoids, of which beta carotene is an example, can help prevent metabolic syndrome and protect against certain cancers.
It’s not just the flesh that’s beneficial – the seeds of the pumpkin may even aid sleep, adds Patel, as they contain an amino acid called tryptophan, which is known to aid with sleep and contributes to the making of serotonin (a chemical messenger that helps us to relax).
Finally, eating members of the pumpkin family can promote our eye health. ‘Pumpkin is a rich source of beta carotene, which is converted in the body to vitamin A,’ says Patel. ‘This is a key nutrient for our eyesight, so if you want to keep your eyes healthy, then adding in pumpkin is a great way to support this,’ she says.
Which pumpkins can I eat?
Any! Literally, you can eat any variety of pumpkin or squash. Although, if it tastes very bitter, then it’s best to stop eating. This bitterness is a sign of high levels of cucurbitacins which occur very occasionally and can make you unwell.
How long do pumpkins last?
If kept whole in a cool, well-ventilated area, pumpkins can last for two to three months, making them a brilliant autumnal buy for the fridge. Once carved, pumpkins really only last for two to three days, so you’ll need to rescue them from your windowsill ASAP if you’re planning on cooking with them after Halloween.
How to separate the pumpkin seeds from the pulp
Once you’ve scooped out all the seeds and pulp from the middle of your pumpkin, you’re left with a gooey mess. If you’ve ever tried separating the seeds and pulp by hand, you’ll know that it can be a slimy, slippery job. However, there are a couple of easier ways to do it if you’ve got a little extra time on your hands.
The first method is to place the pulp and seeds into a large bowl of water. Make sure to fully submerge the mixture, give it a stir and set it aside for a few minutes to settle. The seeds should start to float to the top, while the pulp sinks to the bottom of the bowl. Repeat the stir and settle process a few more times and you should be left with squeaky clean seeds and a bowl full of pulp.
Leftover pumpkin recipes
1. Pumpkin soup
One of the simplest ways to use up leftover pumpkin is to make pumpkin soup. It’s the ideal autumnal meal and makes a great lunch for the office. Start by sweating a finely chopped onion in a large pan on a low heat until soft, then add some finely chopped garlic and chilli flakes and whatever woody herbs you have on hand (thyme, rosemary and sage would all be delicious). Tumble in 250g of your peeled, chopped pumpkin and 220ml of vegetable stock and simmer for 15 minutes until your pumpkin is soft. Whizz in a blender, season to taste and top with roasted pumpkin seeds, cracked black pepper and a spoonful of natural yoghurt.
2. Spicy roasted pumpkin seeds
Roasting a batch of pumpkin seeds is the perfect way to use up pumpkin innards. Once you’ve separated the pulp from the seeds, pat the seeds dry with a tea towel and spread them evenly across a baking tray. Toss with a teaspoon of olive oil and a generous pinch of cayenne pepper and salt. Roast at 180C for ten minutes until golden, then leave to cool and store in an airtight container. They’re great for snacking on, topping soups, salads or roasted vegetable dishes.
3. Pumpkin puree
If you love a bit of meal prep, you’re going to thank your past self for making a big batch of pumpkin puree. All you need to do is steam your peeled pumpkin chunks for ten minutes, then leave them to cool and mash or blend them to a pulp. Not seasoning the pumpkin puree at this point means you can use it for both sweet and savoury dishes. It’s an excellent veg-booster in your morning porridge with some honey, cinnamon and ginger for a pumpkin-spiced breakfast, makes the silkiest sauce for pasta when blitzed with garlic and a spoonful of pasta water, and can even be used to make pumpkin bread or cake. It can also be portioned up and frozen for up to three months, otherwise, it’ll keep in an airtight container in the fridge for up to a week.
4. Roasted pumpkin
Roasted pumpkin makes a brilliant addition to salads, curries, pasta sauces and other classic midweek meals. You can make a big batch and keep it in an airtight container in the fridge for up to a week, or freeze it to use at a later date for up to three months. To achieve the perfect batch of roasted pumpkin, you’ll need to preheat your oven to 180C and chop your peeled pumpkin into 3cm chunks. Toss in a tablespoon of olive oil and a sprinkle of salt and roast for 25 minutes.
5. Pumpkin ramen
The silky texture of cooked pumpkin also makes it a great ingredient to use in soups like ramen. The natural sweetness of pumpkin also makes it a brilliant match with savoury ingredients like miso and soy. Simply blitz some roasted or pureed pumpkin with the rest of your ramen base ingredients to make a creamy soup, then serve with your ramen noodles and some roasted pumpkin and spring onions on top.
6. Pumpkin pancakes
We’ve already covered pumpkin porridge, but it’s not the only breakfast dish that’s getting in on the action. You can add a couple of spoonfuls of pumpkin puree to your usual pancake batter mix to add some much-needed fibre and vitamins to your breakfast. For flavour pairings or toppings, think maple syrup, pecans, bananas and a pinch of cinnamon in the batter.
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