This is a recipe I use for leftover roasted pumpkin, particularly around Halloween when we carve pumpkins but try to be sensible about food waste, and use up the flesh that is otherwise discarded. You can also make this with butternut squash as well if you can’t get pumpkin in season.
This post may contain affiliate links. If you click through and make a purchase, I will earn a small amount of income. These links are marked with * for your reference.
Pumpkin is a bit of a superstar when it comes to health benefits, and it’s not just for carving at Halloween or sweet pies. For starters, it’s packed with nutrients while being low in calories, making it ideal if you’re after something both filling and healthy.
One of the big draws of pumpkin is its high level of beta-carotene, an antioxidant that gives it that bright orange colour. Beta-carotene is converted into vitamin A in your body, which is essential for good vision, a strong immune system, and even healthy skin. Just one serving of pumpkin can give you more than enough of your daily vitamin A requirement.
Beyond that, pumpkin is a fantastic source of fibre. Fibre helps keep your digestion running smoothly, reduces the risk of heart disease, and keeps you feeling full longer – perfect if you’re trying to avoid unhealthy snacks. Plus, pumpkin’s high potassium content supports heart health and helps regulate blood pressure.
Pumpkin seeds, or pepitas, shouldn’t be overlooked either. They’re rich in magnesium, which is great for heart health, muscle function, and even better sleep. They’re also high in zinc, boosting immunity and wound healing, making them a convenient and crunchy snack.
As for the calories, pumpkin is very low – about 50 calories per cup – but still high in nutrients, which makes it a great choice for soups, curries, or even smoothies. And don’t forget, it’s a good source of vitamin C, which helps your body combat infections and reduces inflammation.
So cooking with pumpkin, or adding pumpkin to a meal makes a lot of sense, and not just because it tastes yummy.
For this recipe you will need:
- 1 small pumpkin (around 1kg)
- 2 tbsp olive oil
- 1 tsp sea salt
- 1/2 tsp black pepper
- 1 tsp fresh rosemary, finely chopped (or thyme if you prefer)
- 1/2 tsp smoked paprika*
- 2 garlic cloves, unpeeled
- 100g pine nuts (toast them lightly in a dry pan)
- 200g of good quality feta cheese cut into small cubes or crumbled
Instructions:
- Preheat the oven to 200°C (180°C fan) or gas mark 6.
- Prepare the pumpkin: Slice the pumpkin in half and scoop out the seeds (save these for roasting separately if you like!). Cut the pumpkin into wedges or chunks – no need to peel, as the skin softens when roasted and is edible.
- Season: Place the pumpkin pieces in a large bowl. Drizzle with olive oil, then sprinkle over the salt, pepper, rosemary (or thyme), and smoked paprika, if using. Toss everything well to coat evenly.
- Roast: Spread the pumpkin pieces in a single layer on a baking tray. Tuck in the garlic cloves for a bit of extra flavour. Roast in the preheated oven for about 25-30 minutes, flipping halfway through, until the pumpkin is golden and tender.
- Serve: Once roasted, squeeze the garlic out of its skin and mix it back with the pumpkin. Toss the feta cheese and toasted pine nuts in with the warm roasted pumpkin and garlic and then serve.
This is delicious with pasta, couscous, or just with a green salad or as a side dish for any casserole or stew. You can also serve it cold over salad as well.
You can also take roasted pumpkin then blend it into a delicous soup to use up leftover pumpkin. Why not try our recipe here?