Pumpkin Puree
A quick way to prepare Pumpkin Puree is to cook it with a little water in a pot on the stove. If you prefer, however, you can prepare Pumpkin Puree by roasting pumpkin in the oven. You will need about 1.67 x volume of raw pumpkin (without skin) or 2 x volume (with skin) to make 1 volume of pumpkin puree (strained).
Servings: 4 cups
Instructions
Pumpkin on Stove
- If you are using fresh pumpkin, remove the skin of the pumpkin with a sharp medium to large knife.
- Chop the pumpkin into medium cubes and place in a casserole over a medium flame with a little water (1/4 cup). No need to add a lot of water here as the pumpkin will also release liquid as it cooks.
- Cover the casserole and cook for about 15 minutes or until the pumpkin can be broken down with a fork.
- Break down the pumpkin with a fork and then put it in a strainer over a bowl. Cover with a paper towel and leave for about 20 to 30 minutes to cool down and to drain excess liquid. Reserve the liquid for other uses, such as smoothies, sauces and soups.
Pumpkin in Oven
- Preheat oven to 350°F / 180°C.
- Cut the pumpkin into wedges. Place the wedges open side down (skin on top) on a baking dish. If you like, you can cover the filled baking dish with aluminum foil to capture the heat.
- Leave to roast in the oven 30 to 45 minutes until you can remove easily the flesh from the skin and mash it with a fork.
Notes
You need about 1.67 x volume of raw pumpkin (without skin) or 2 x volume (with skin) to make 1 volume of pumpkin puree (strained).
Nutrition
Nutrition Facts
Pumpkin Puree
Amount Per Serving (125 g)
Calories 54
Calories from Fat 2
% Daily Value*
Fat 0.2g0%
Saturated Fat 0.1g1%
Polyunsaturated Fat 0.01g
Monounsaturated Fat 0.03g
Sodium 2mg0%
Potassium 701mg20%
Carbohydrates 13g4%
Fiber 1g4%
Sugar 3g3%
Protein 2g4%
Vitamin A 0IU0%
Vitamin C 0mg0%
Calcium 0mg0%
Iron 0mg0%
* Percent Daily Values are based on a 2000 calorie diet.