Three healthy pumpkin recipes

  • 27 September 2018
  • Cook

Halloween is just around the corner which only means one thing - pumpkins galore!

Making the most out of this autumn favourite doesn’t have to be a complete indulgence and can be a healthy addition to your daily diet.

Enjoy the best of what autumn has to offer with these three healthy pumpkin recipes:

Pumpkin Soup

A classic for when the weather is getting cooler and you want heart-warming, flavoursome food.

This easy to make soup recipe from Good To Know is a filling and simple way to make the most out of your leftover pumpkin.

Servings: 4


  • 2tbsp olive oil
  • 1 onion chopped
  • 1 garlic clove crushed
  • 700g (1lb 6oz) pumpkin flesh, roughly chopped
  • 2 sweet potatoes peeled and roughly chopped
  • 1.2 litres (2pts) water or vegetable stock
  • 200ml (7fl oz) milk or soya light alternative to milk
  • 4tbsp cream or soya alternative to cream
  • 4 part-baked breadsticks
  • 2tbsp olive oil

For the 'broomsticks:'


1. Heat the olive oil in a large pan, add the onion and garlic and cook for a few minutes to soften.

2. Add the pumpkin and sweet potato and cook for a couple of minutes, then add the water or stock. Season with salt and ground black pepper, cover and bring to the boil, then simmer for 25 mins until the pumpkin and sweet potato are really tender.

3. Meanwhile, preheat the oven to 200°C/400°F/gas mark 6. Cut the bread in half lengthways, then make several cuts one third of the way up the length to look like broom bristles. Repeat with the other bread, put onto a large baking sheet and drizzle with olive oil. Bake for 5-8 mins until golden.

4. Stir the soya light into the soup, whiz everything together in blender or processor in batches until smooth. Return to the pan and gently warm through. Pour into bowls and finish with a swirl of cream (or alternative). Tip: It's also great topped with pepitas and crumbled fetta!

Pumpkin and Quinoa Breakfast Muffins

Mornings may be hectic so these delicious morning treats from Simply Quinoa are perfect if you are looking for something that is fast, easy and healthy.

Autumn is the perfect time to reach for oats and quinoa flakes which is why, with these muffins, you are onto a winner.

Servings: 9 Muffins


· 1 tsp flaxseed meal

· 3 tsp water

· ½ cup mashed banana 1 large, 2 small

· 3/4 cup pumpkin puree

· 1/4 cup non-dairy milk

· 1/4 cup maple syrup

· 1 1/4 cup oat flour oats ground in a blender

· 1/2 cup quinoa flakes

· 1/2 cup blanched almond flour

· 1/4 cup coconut sugar

· 2 tsp baking powder

· 1 tsp cinnamon

· 1/2 tsp vanilla bean powder or 1 teaspoon extract

· 1/2 tsp nutmeg

· 1/4 tsp ginger

· 1/4 tsp salt


1. Combine the flax and water and set aside to gel while you prepare the remaining ingredients.

2. Whisk together the dry ingredients (minus vanilla extract if using) in a large mixing bowl.

3. In a separate bowl, beat together banana, pumpkin, milk and syrup. Whisk in flax egg and pour wet ingredients into dry. Stir to thoroughly combine (the batter will be kind of thick, but still able to stir and soft).

4. Fill each cup 3/4 of the way full. Add water to the ones that are unused. Sprinkle the tops of the muffins with pumpkin seeds and quinoa flakes if desired.

5. Bake on the centre rack for 23 - 25 minutes until a cake tester inserted into the centre comes out clean.

6. Cool in the pan for 5 minutes, then transfer to a wire rack and cool completely. If desired, reheat in the toaster oven or in the microwave.

Spicy Pumpkin Hummus

Hummus is a perfect snack for when you’re on the go, dipping with crudities like cucumber or carrots are a great healthy alternative to crisps and breads.

Tweak the classic with this delicious and healthy harissa infused pumpkin hummus by

Servings: 8


  • 3 cloves garlic minced (about 1tbsp)
  • ¼ cup extra virgin olive oil
  • 1 15-oz can chickpeas, drained and rinsed
  • 1 cup canned pumpkin
  • 1 cup fresh lemon juice (from 1 large lemon)
  • 2 tbsp tahini
  • 1 tsp ground cumin
  • 1 tsp harissa
  • ¼ tsp raw honey
  • 1 tsp salt
  • ¼ tsp freshly ground black pepper
  • 1 tsp toasted pepitas
  • Pinch of paprika (optional)


  • Place garlic and 1 tbsp oil in a pan over low heat. Cook until garlic begins to sizzle, about 30 seconds; transfer to food processor.
  • Add chickpeas, pumpkin, lemon juice, tahini, cumin, harissa, honey and 2 tbsp oil to food processor. Process until smooth, about 10 seconds, stopping to scrape down sides and bottom of bowl as needed. Sprinkle with salt and pepper. (Add additional harissa for more heat, if desired).
  • Transfer to a bowl; cover and refrigerate for 1 hour to allow the flavours to develop. To serve, drizzle with remaining 1 tbsp oil; sprinkle with pepitas and paprika if desired.

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