How to Roast Whole Pumpkin (& Make Puree)
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How to Roast Whole Pumpkin (& Make Puree)
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It's simpler than it sounds to roast a whole pumpkin and gives you endless possibilities. You can make your own pumpkin purée for pies and soups, use the pumpkin chunks for salads, and even toast the pumpkin seeds for a crunchy, healthy snack.
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Ingredients
- 1 4-6 pound pumpkin
- 2 tablespoons maple syrup
- 1 teaspoon cinnamon
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Instructions
- Preheat oven to 400°F.
- Carefully cut a hole in the top of the pumpkin using a knife, about 2 inches in diameter. Remove the “top”.
- Using your hands or a spoon, remove the seeds and rinse with water in a colander. Remove any of the stringy pulp pieces that stick to the seeds. Follow Toasted Pumpkin Seeds instructions for a delicious, healthy snack!
- Pour the maple syrup into the pumpkin and swirl it around coating the flesh. Sprinkle cinnamon inside.
- Place pumpkin on a cookie sheet without top and bake for 40 minutes.
- Place the top back on the pumpkin and continue to cook for additional 20 minutes or until tender. Uncover the pumpkin and cool.
- To make pumpkin puree, once the pumpkin is cool enough to handle, scoop the flesh into food processor and puree until smooth. Add water a tablespoon at a time (only if needed) to reach desired consistency.
Notes
- The Best Pumpkins for Roasting: You'll want to choose a variety known as a "sugar pumpkin" or "pie pumpkin." These smaller pumpkins are sweeter and have a smoother texture, making them ideal for roasting and baking. If you're not sure which pumpkins your grocery store carries, just know that any pumpkin around 2-6 pounds will usually work great! Save the huge pumpkins for carving jack-o'-lanterns!
- Check for Doneness: Check the pumpkin flesh with a fork toward the end of cooking. If the fork slides in easily, it’s done!
- Storing Purée: Once you’ve made your purée, store it in an airtight container in the fridge for up to a week. You can also freeze it for up to 3 months!
Nutrition Information
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Calories
97kcal
(5%)
Carbohydrates
24g
(8%)
Protein
3g
(6%)
Fat
0.3g
(0%)
Saturated Fat
0.2g
(1%)
Polyunsaturated Fat
0.01g
Monounsaturated Fat
0.04g
Sodium
4mg
(0%)
Potassium
1045mg
(30%)
Fiber
2g
(8%)
Sugar
12g
(24%)
Vitamin A
25744IU
(515%)
Vitamin C
27mg
(30%)
Calcium
74mg
(7%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 97 kcal
% Daily Value*
| Calories | 97kcal | 5% |
| Carbohydrates | 24g | 8% |
| Protein | 3g | 6% |
| Fat | 0.3g | 0% |
| Saturated Fat | 0.2g | 1% |
| Polyunsaturated Fat | 0.01g | 0% |
| Monounsaturated Fat | 0.04g | 0% |
| Sodium | 4mg | 0% |
| Potassium | 1045mg | 22% |
| Fiber | 2g | 8% |
| Sugar | 12g | 24% |
| Vitamin A | 25744IU | 515% |
| Vitamin C | 27mg | 30% |
| Calcium | 74mg | 7% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
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