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Roasted Pumpkin Purée

This fall, skip the canned pumpkin! Instead, make homemade roasted pumpkin purée with a sugar pumpkin!  (Make ahead and freeze for later!)

Prep Time
5 mins
Cook Time
5 mins
Total Time
1 hr
Servings: 4 people
Calories: 105 kcal
Course: Side Dish
Cuisine: American

Ingredients

  • 1 sugar pumpkin (2-3 lbs) Sometimes labeled "pie pumpkin"
  • 1 cup water
  • 1 tablespoon olive oil
  • 1 teaspoon sea salt
Optional Ingredients for Savory Pumpkin Recipes:
  • 1 teaspoon smoked paprika
  • 1 teaspoon red chili flakes

Instructions

    Cup of Yum
  1. Preheat oven to 350°F.
  2. Cut the pumpkin in half, and remove the seeds and membrane.
  3. Drizzle olive oil and salt over the pumpkin. Optionally, add smoked paprika and chili flakes.
  4. Set pumpkin cut-side down on a baking sheet, and roast 40-50 minutes or until tender.
  5. Remove pumpkin from the oven, scoop the pumpkin out, and discard the skin. Tip: If a little bit of skin ends up in the purée, it's okay. It's edible.
  6. Skip the Blender (Option 1):If you're eating the pumpkin as a side dish, adding it to a dish that will be puréed after adding the pumpkin, or adding it to a dish where it doesn't matter if the pumpkin is silky smooth, you can stop here.Blend the Pumpkin (Option 2):For extra-smooth pumpkin purée, add the pumpkin to a blender or food processor. If your blender struggles, add a splash of water while blending, but you shouldn't need to!
  7. Serve immediately as a side dish, or add to a recipe.Make Ahead:Store in a sealed container in the refrigerator for up to a week, or in the freezer for up to two months. Do not can.

Notes

  • Yields approximately 15oz pumpkin purée, or about 1 ¾ cups (the same as one small can of pumpkin).  Nutrition information estimates 3.75 ounces per person.

Nutrition Information

Calories 105kcal (5%) Carbohydrates 18g (6%) Protein 3g (6%) Fat 4g (6%) Saturated Fat 1g (5%) Sodium 587mg (24%) Potassium 964mg (28%) Fiber 1g (4%) Sugar 8g (16%) Vitamin A 24134IU (483%) Vitamin C 26mg (29%) Calcium 60mg (6%) Iron 2mg (11%)

Nutrition Facts

Serving: 4people

Amount Per Serving

Calories 105

% Daily Value*

Calories 105kcal 5%
Carbohydrates 18g 6%
Protein 3g 6%
Fat 4g 6%
Saturated Fat 1g 5%
Sodium 587mg 24%
Potassium 964mg 21%
Fiber 1g 4%
Sugar 8g 16%
Vitamin A 24134IU 483%
Vitamin C 26mg 29%
Calcium 60mg 6%
Iron 2mg 11%

* Percent Daily Values are based on a 2,000 calorie diet.