Pumpkins are the stars of autumn, making their way into everything from seasonal décor to comforting fall recipes. But did you know you can make a delicious dishes without wasting ANY part of the pumpkin? In this zero-waste pumpkin guide, we'll show you how to use the flesh, seeds, skin, AND even the stringy bits to create wholesome, sustainable meals and snacks.
By using every part of the pumpkin, you can reduce food waste, maximize nutritional intake, and we all know that every small sustainable action adds up to a more sustainable planet for all! This guide aligns perfectly with the zero-waste philosophy, ensuring that nothing goes unused.
Health Benefits of Pumpkins
Pumpkins are not only versatile but also incredibly nutritious. They are packed with vitamins, minerals, and antioxidants that offer a variety of health benefits, such as:
- Rich in Vitamin A: Pumpkins are high in beta-carotene, which your body converts into vitamin A, essential for eye health, immune function, and skin health.
- Boosts Immunity: The antioxidants in pumpkins, including vitamin C and E, help protect your body against free radicals supporting a strong immune system.
- Promotes Heart Health: Pumpkins contain fiber, potassium, and vitamin C, all of which are beneficial for heart health. The seeds, in particular, are rich in magnesium and healthy fats.
- Good for Digestion: The fiber in pumpkin flesh and seeds aids in digestion and promotes a healthy gut.
Zero Waste Pumpkin Guide
Prep Time: 20 minutes
Cook Time: 1 hour
Total Time: 1 hour 20 minutes
Servings: 4
Ingredients:
- 1 medium pumpkin
- Olive oil
- Salt and pepper
- Spices of choice (e.g., cinnamon, nutmeg, cumin)
- 1 onion, diced
- 2 cloves of garlic, minced
- 4 cups vegetable broth
- 1 cup coconut milk (optional, for a creamy soup)
- Fresh herbs (e.g. rosemary or thyme) for garnish
Instructions:
Step 1: Roast the Pumpkin
Use: Flesh, Skin, Seeds
- Preheat your oven to 400°F (200°C).
- Cut the pumpkin in half and scoop out the seeds and stringy pulp, setting them aside. Leave the skin on the pumpkin halves.
- Drizzle the inside of the pumpkin halves with olive oil and season with salt, pepper, and your favorite spices (cinnamon for sweet dishes, cumin for savory ones).
- Place the pumpkin halves on a baking sheet, flesh-side down. Roast for about 45 minutes until the flesh is tender and easily scooped out.
Step 2: Roast the Pumpkin Seeds
Use: Seeds
While your pumpkin is roasting, it’s time to prepare the seeds.
- Rinse the seeds under cold water to remove the pulp. Save the pulp and set aside! Pat them dry.
- Toss the seeds with a little olive oil, salt, and spices of your choice (try paprika or chili powder for a kick).
- Spread the seeds evenly on a baking sheet and roast in the oven alongside the pumpkin for about 20 minutes, stirring occasionally until they’re golden brown and crispy.
Step 3: Pumpkin Soup
Use: Pumpkin Flesh
Once your pumpkin is roasted and cool enough to handle:
- Scoop the flesh out of the skin and set it aside. Don’t throw away the skin! It’s full of fiber and nutrients.
- In a large pot, heat a little olive oil and sauté the diced onion and garlic until soft and fragrant.
- Add the roasted pumpkin flesh, and vegetable broth. Simmer for 15-20 minutes.
- Use an immersion blender to puree the mixture into a smooth, velvety soup. For a creamier texture, stir in coconut milk.
- Season the soup to taste with salt, pepper, and herbs (rosemary or thyme)
Step 4: Crispy Pumpkin Skin Chips
Use: Skin
Turn the skin set aside from the soup into crispy chips!
- Slice the roasted skin into thin strips.
- Toss the strips with olive oil and a pinch of salt, then spread them on a baking sheet.
- Roast them in the oven at 350°F (175°C) for about 10 minutes, or until crispy. These make a tasty garnish for your soup or a healthy snack.
Step 5: Use the Stringy Pulp
Use: Pulp
The stringy bits that you removed with the seeds are often discarded, but they can be repurposed too!
- Toss the stringy pulp with olive oil, salt, and pepper, then roast in the oven at 375°F (190°C) for about 15-20 minutes. The roasted pulp can be added to salads, grain bowls, or used as a crunchy soup topping.
Serve and Enjoy!
Ladle the pumpkin soup into bowls, top with a sprinkle of roasted seeds, and add a few crispy pumpkin skin chips for extra crunch. Garnish with fresh herbs, and enjoy a warm, comforting, and completely zero-waste pumpkin dish.
Using every part of the pumpkin ensures that nothing goes to waste, reducing your environmental impact and making the most of this versatile vegetable. From the nutrient-rich skin to the crunchy seeds and stringy pulp, each part of the pumpkin brings flavor, texture, and a touch of sustainability to your meal.
This fall, embrace the zero-waste mindset and savor the deliciousness of pumpkin in all its glory!
