Healthy and Delicious Pumpkin Recipes Fall is here and along with the cooler weather comes fall harvest. One of our favorite vegetables for this time of year is fall squash and the best and biggest fall squash is pumpkin. Pumpkin is a delicious low calorie vegetable full of antioxidants and vitamins. Below are a few of my favorite pumpkin recipes.

Rachael Ray’s Pumpkin Soup with Chili Cran-Apple Relish (


    1 tablespoon extra-virgin olive oil, 1 turn of the pan
    2 tablespoons butter
    1 fresh bay leaf
    2 ribs celery with greens, finely chopped (save time and purchase celery already washed, trimmed and  cut  into sticks, this makes chopping fast work)
    1 medium yellow onion, finely chopped
    Salt and pepper
    3 tablespoons all-purpose flour
    2 teaspoons poultry seasoning or 2 teaspoons ground thyme
    2 teaspoons hot sauce, or to taste
    6 cups chicken stock
    1 (28-ounce) can cooked pumpkin puree
    2 cups heavy cream
    1/2 teaspoon freshly grated nutmeg


    1 crisp apple, such as McIntosh or Granny Smith, finely chopped
    1/4 red onion, finely chopped
    2 tablespoons lemon juice
    1/2 cup dried sweetened cranberries, chopped
    1 teaspoon chili powder
    2 teaspoons honey
    1/2 teaspoon ground cinnamon


Heat a medium soup pot over medium to medium high heat. Add the oil and melt the butter. Add bay, celery, and onion. Season the veggies with salt and pepper. Cook 6 or 7 minutes, until tender. Add flour, poultry seasoning and hot sauce, to taste, then cook flour a minute. Whisk in chicken stock and bring liquid to a bubble. Whisk in pumpkin in large spoonfuls to incorporate it into the broth. Simmer soup 10 minutes to thicken a bit then add in cream and nutmeg. Reduce heat to low and keep warm until ready to serve.

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While soup cooks, assemble the relish: combine apple, onion, lemon juice, cranberries, chili powder, honey and cinnamon.

Adjust seasonings in soup and relish and serve soup in shallow bowls with a few spoonfuls of relish.

Pumpkin Tacos 


    2 tablespoons vegetable oil
    2 cups cubed fresh pumpkin
    1/2 cup vegetable stock
    1 tablespoon ground cumin
    a dash of salt and ground black pepper to taste 
    1 tsp of coriander
    1 tsp ground red pepper
    a dash of cayenne and white pepper

    12 whole wheat or whole grain tortillas, warmed
    3/4 cup diced fresh tomato
    1/2 cup diced onion
    1/2 cup diced ripe avocado
    3 tablespoons chopped fresh cilantro
     1 can of black beans

Heat the oil in a large skillet over medium heat. Cook the pumpkin in the heated oil 2 to 3 minutes. Stir in the vegetable stock, cumin, salt, pepper, coriander, red pepper, cayenne pepper and white pepper. Cook until the pumpkin cubes are easily pierced through with a fork, 5 to 7 minutes. Add black beans to the pumpkin mixture.  Fill warm tortillas with pumpkin; top with tomato, onion, avocado, and cilantro as desired. 

Low-fat Pumpkin Pie


Pie Crust: 

 1 1/3 c. flour
1/2 tsp. salt
1/3 c. Canola oil 
3 tbsp. skim milk

Combine flour and salt in bowl. Blend oil and milk in bowl. Add to flour mixture. Stir with fork until forms large clumps. Press into ball. Flatten to form 5-6 inch “pancake”. Roll between sheets of wax paper. Peel off top sheet. Flip into 9 inch pie pan. Remove other sheet. Press dough into pie plate. Trim and flute. Refrigerate until ready to use.

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    1 cup sugar
    1 1/2 teaspoons ground cinnamon
    3/4 teaspoon ground nutmeg
    1/4 teaspoon salt
    2 large eggs
    4 large egg whites, or 8 teaspoons dried egg whites, reconstituted according to package directions
    2 cups of fresh pumpkin pureed
    1 cup evaporated fat-free milk
    1 teaspoon vanilla extract 


    Position rack in lower third of oven; preheat to 425°F. Coat a 9-inch pie pan with cooking spray. Make pie crust as directed. Roll out the dough on a lightly floured surface into an 11-inch circle. Drape the dough over the rolling pin and fit it into the prepared pie pan. Trim the pastry, fold the edges under and flute.  Place the pie pan on a baking sheet.
    Whisk sugar, cinnamon, nutmeg and salt in a large bowl. Add eggs and egg whites; whisk until well blended. Add pumpkin, whisking until smooth. Whisk in milk and vanilla. Pour the filling into the crust.
    Bake the pie for 10 minutes. Cover the edges with strips of foil to prevent overbrowning.

    Reduce oven temperature to 325°; bake until the center barely jiggles when the pan is tapped, 55 to 60 minutes more. Transfer to a wire rack and let cool. 

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    • Buckeroomama , November 8, 2012

      Thanks for sharing these. Perfect timing as I'm thinking of making pumpkin pies this weekend, but want to try a new recipe. 🙂

    • Cascia Talbert , November 8, 2012

      Buckeroomama, glad you found these recipes helpful! You'll have to let me know how they turn out for you.

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