The Queen of Autumn - Properties and Culinary Inspirations for Pumpkin
Emilia Szymańska
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Diets Premium Expert • 24.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Emilia Szymańska | min read 5 min | Scientifically reviewed by a clinical dietitian 24.03.2026 |
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Key Takeaways
Pumpkin, as a quintessential autumn plant, has adorned our tables since September. In addition to its unique flavor, it also boasts a low calorie count and a rich array of nutrients such as vitamins and minerals. Pumpkin can serve as the main ingredient in a dish, such as a warming cream soup, or as an addition that enhances the value of other dishes.
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Sovereign of Autumnal Parallels
The pumpkin, being an annual plant, is available on stalls from early September, however, the highest demand for it is in October and November. This vegetable variety is associated with the American holiday of Halloween, but also in Poland, on the last day of October, more and more ornate pumpkins appear in yards. The main application of pumpkin is in the kitchen, where one can prepare both sweet and savory dishes, e.g., soups, cakes, tartas, coffee pastries. Additionally, some pumpkin species are used as ornamental plants. In Poland, musk, giant, and common pumpkins are found. In stores, they can most often be found in the vegetable section, but is that justified? Botanically speaking, pumpkin is a fruit, along with watermelons, squashes, zucchinis, and melons, it belongs to the family of Cucurbitaceae.
The nutritional components present in pumpkin
Pumpkin, despite its low energy value, is characterized by a high content of many vitamins and minerals. The nutritional value of raw pumpkin (100 g): - energy - 26 kcal, - protein - 1.0 g, - fats - 0.1 g, - carbohydrates - 6.5 g, - dietary fiber - 0.5 g, - potassium - 340.0 mg, - calcium - 21 mg, - magnesium - 12.0 mg, - phosphorus - 44.0 mg, - zinc - 0.3 mg, - iodine - 1.4 µg, - vitamin C - 9.0 mg, - vitamin E - 1.1 mg, - vitamin K - 1.1 µg, - thiamine - 0.1 mg, - nicotinamide - 0.6 mg, - choline - 8.2 mg, - folic acid - 16.0 µg, - glycemic index - 75, - glycemic load - 4.9.
The Qualities of Pumpkins
Thanks to its rich nutritional content, the pumpkin has many health benefits. The orange pigment is one of the strongest antioxidants, according to a report by the World Health Organization (WHO), with a content of almost 3000 μg in 100 g of pumpkin. Beta-carotene has a positive effect on the skin and, more specifically, its pigmentation. It gives a radiant appearance and protects from the action of free radicals. According to a report by the WHO, products rich in beta-carotene have a protective effect against certain types of cancer. Pumpkins are also a good source of potassium, which has a positive effect on blood pressure and helps to lower it. Pumpkins are also rich in kukurbitacin, a substance that has antiparasitic and antibacterial properties and helps to free the intestines from parasites.
Cauliflower - recipes for warm beverages
Ingredients (per serving): cauliflower 1⁄2 cup, water 3⁄4 cup, coffee espresso (cup) cup, milk 1/2 cup, cinnamon spike, erythritol spoon. Preparation method1. Cut the cauliflower into small cubes and add it to a pot with water. 2. Cook for about 10–15 minutes, until the cauliflower softens. 3. Add cinnamon and erythritol, then blend the cooked ingredients into a smooth paste. 4. Prepare an espresso and add it to the blended cauliflower purée. 5. Prepare a glass of milk and pour the cauliflower drink into it. Stir well.
Pasta with a hot sauce made of pumpkin and coconut
Ingredients (per 1 serving): pumpkin - glass, onion - plaster, olive oil - teaspoon, coconut milk - 1/4 cup, macaroni - cup, parsley - spoon, hot and sweet paprika - sprigs. Preparation: 1. Hollow out the pumpkin, cut it into small cubes and add water up to half in a pot. 2. Cook until soft (about 10-15 minutes). 3. Heat the olive oil in a pan. 4. Cut the onion into small cubes and fry it in the pan. 5. Cook the macaroni in salted water. 6. Add the cooked pumpkin to the pan, mash it with a fork to make a puree and cook it covered for about 5 minutes. 7. Pour in the coconut milk, add the spices and heat it for about 2-3 minutes. 8. Add the cooked macaroni, stir and sprinkle with chopped parsley. Nutritional values (per serving): energy - 466 kcal, protein - 11.9 g, fat - 17.5 g, carbohydrates - 65.3 g, dietary fiber - 3.6 g.
Pumpkin loaf
Ingredients (in 8 servings): pumpkin puree – one cup, light oat flour – 1.5 cups, 2 eggs, 5 teaspoons of erythritol, 1/2 cup of Skyr yogurt, 1/2 teaspoon of cinnamon, a pinch of nutmeg, 1 teaspoon of baking powder, a handful of hazelnuts. Preparation: 1. Preheat the oven to 175°C. 2. Mix pumpkin puree and eggs in a bowl. 3. Add erythritol, Skyr, spices, and baking powder and mix. 4. Add oat flour and chopped hazelnuts and mix again. 5. Line the form with baking paper, pour in the dough, and place it in the oven. 6. Bake for about 50 minutes (until the toothpick is dry). Nutritional value (per serving): energy – 137 kcal, protein – 6.5 g, fat – 3.9 g, carbohydrates – 19 g, dietary fiber – 1.5 g.
How to combine a pumpkin
Pumpkin blends wonderfully with spices such as cinnamon, ginger, cloves, nutmeg, rosemary, curry paste, parsley root, chili pepper. The products that pair well with pumpkin are: goat cheese, pork, blue cheese, seafood, orange.
mgr Emilia Szymańska
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