Pumpkin - Healthy Recipes And More

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Pumpkin - Healthy Recipes And More
Pumpkin - Healthy Recipes And More

Video: Pumpkin - Healthy Recipes And More

Video: Pumpkin - Healthy Recipes And More
Video: 4 Healthy Pumpkin Recipes 2023, March


Not so long ago the pumpkin was considered a vegetable for poor people. Today it is served on the plate in the gourmet restaurant. It tastes good, is healthy, and the high-quality pumpkin seed oil is obtained from its seeds. The most popular of the edible pumpkins are Hokkaido, butternut, musk, patisson, and spaghetti squash. Orange fleshed pumpkins are high in carotenoids; the pumpkin seed oil is rich in vitamin E and essential fatty acids…


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  • more on the subject
  • Botany
  • ingredients
  • Use and preparation
  • storage


The cucurbitaceae family is very extensive - from a botanical point of view, melons, cucumbers and zucchini are also included. In addition to the many decorative pumpkins that are unsuitable for consumption, you can choose from a wide range of table pumpkins: The most popular are Hokkaido, butternut, musk, patisson and spaghetti pumpkin. In the past, the pumpkin was devalued as animal feed and "poor people's food". For a long time it was only valued for its valuable and nutritious seeds, from which the deep green pumpkin seed oil is obtained. It has only been popular as a tasty vegetable for a few years.

Pumpkins come in a wide variety of shapes, colors and sizes: from round, flat, oval, oblong to bottle-shaped; white, cream colored, light yellow to dark orange, light to dark green, striped or speckled; tennis ball small to meter-sized. The color of the pulp can also vary from white to yellowish, light green to orange. Pumpkins are in season in Austria from September to March (including stock items). If stored correctly, it can be eaten until spring.

Note Pumpkin plants do very well on compost.


With an average of 25 kcal / 100 g, the pumpkin is a low-calorie vegetable. The content of the minerals potassium and iron is noteworthy. Pumpkins with orange pulp have a high content of carotenoids, which also give the pulp its color. Pumpkin seeds and the oil obtained from them are particularly valuable due to their high content of vitamin E and essential fatty acids.



per 100 g edible

portion, raw



per 100 g edible

portion, raw

Energy (kcal) 25th Iron (mg) 0.8
Fat (g) 0.1 Vitamin A (µg) 128
Protein (g) 1.1 Vitamin B1 (mg) 0.05
Carbohydrates (g) 4.6 Vitamin B2 (mg) 0.07
Dietary fiber (g) 2.2 Niacin (mg) 0.5
Potassium (mg) 304 Vitamin B6 (mg) 0.1
Calcium (mg) 22nd Vitamin C (mg) 12
Magnesium (mg) 8th

Use and preparation

Since the pumpkin only has a subtle taste of its own, it can be used in many ways in the kitchen. Depending on the variety, it tastes neutral, delicately fruity, slightly sweet to nutty. As a simple preparation in the form of a pumpkin soup, as a side dish and a change to potatoes, but also as a main course (e.g. pumpkin goulash, casserole, curry etc.), the pumpkin is an all-rounder. It is also very suitable as a vinegar vegetable. Similar to zucchini, pumpkins can also be processed into sweets or pastries (e.g. pumpkin strudel with apple and cinnamon, cakes, jam, compote, etc.). Pumpkin goes well with many spices such as thyme, dille, oregano, basil, coriander, ginger, curry, but also vanilla, cloves and cinnamon.

For processing, quarter the pumpkin and remove the seeds and the fibrous inside with a spoon. Then cut into wedges and peel. With some varieties (e.g. Hokkaido pumpkin) the shell can be eaten - it is essential to wash it thoroughly beforehand. Dice or grate as desired. Use only a little water when steaming small pieces of pumpkin. Pumpkin slices can also be baked in the oven.

Danger! Bitter-tasting pumpkins and zucchini should not be eaten, regardless of whether they are raw or cooked. Because: The bitter substances (cucurbitacins) can cause severe stomach and intestinal upset with vomiting and diarrhea. Therefore, taste a small, raw piece of zucchini (or pumpkin) before preparation and test for the bitter taste. A neutral or sweet taste is harmless. For more information, see Beware of bitter zucchini and pumpkins (AGES) and Poisoning: Plants (health portal).


Pumpkins can be stored for months. An intact skin and the presence of the fruit stalk are important for this. Long storage times can enhance the taste. They are best stored in dry, cool rooms at twelve to 17 degrees Celsius (e.g. in the basement). Cut pumpkin pieces can be stored in the refrigerator for several days. Cover the cut surface with cling film to prevent drying out or mold. Pumpkin meat is also suitable for freezing in portions (e.g. in diced form).

Note Pumpkins can be stored very well - sometimes until spring.

Further information is available from:

  • Herbal and Spices Database
  • Pumpkin seed oil in the test (news)

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