I’m so happy when it’s autumn and pumpkin season starts again. I love the taste of pumpkin and everything that you can make with it. From starters to desserts. On this page I’m sharing 10 vegetarian and vegan pumpkin recipes.
1 Pumpkin Frittata
I’ve made this frittata recipe with pumpkin. Frittata is an egg-based dish, originated in Italy. This dish is vegetarian and you can use it as a lunch dish for four people or dinner for two.
Boil 400 grams of pumpkin cubes and 1 leek in slices for 5 minutes. Drain the vegetables. Warm a skillet and bake the vegetables for 3 minutes. Beat 3 eggs and poor over the vegetables. Crumble 50 grams of goat cheese over the frittata and bake for 5 minutes. Pre-heat the oven grill. Grill the pumpkin frittata for 5 minutes. Serve with fresh parsley.
Click here for the extensive recipe of Pumpkin Frittata.
2 Pumpkin Risotto
This pumpkin risotto recipe is super easy but very comforting. You’ll only need a few ingredients, it’s vegetarian and if you skip the cheese at the end it’s even vegan. No wine, cream or butter is needed so it’s healthier than most risotto recipes. This recipe is for 3 people.
Warm some olive oil in a frying pan and quickly fry 1 chopped red onion. Add 150 grams of risotto rice and 1/2 teaspoon of kurkuma and shortly fry them. Make 500ml vegetable stock. Add 1/4th of the vegetable stock. Let the rice soak in the stock. Add 200 grams of pumpkin cubes, 1 teaspoon sage and half of the remaining vegetable stock. Boil the risotto, add the remaining stock when it starts to look a bit dry.
In the meantime roast 1 tablespoon of pumpkin seeds in a frying pan without oil for 2 minutes, set aside when done.
Serve the pumpkin risotto with the pumpkin seeds, 15 grams of Parmesan cheese and optionally some extra sage.
3 Vegan Pumpkin Bread
This pumpkin bread is super tasty! It’s great on its own but makes a perfect combination with homemade hummus.
Preheat an oven to 180°C/375°F. Spread 400 grams of pumpkin cubes on a baking tray and cover with aluminium foil. Bake the pumpkin for 25 minutes. Let it cool and use a food processor or stick blender to puree the pumpkin.
Use a mixer with dough hooks to mix the mashed pumpkin, 400 grams whole wheat flour, 5 grams of sea salt, 1 sachet of dried yeast (7 grams), 2 tablespoons of olive oil and 50ml water until a dough has formed. Put the dough underneath a clean kitchen towel and let it rise for one hour.
Knead the dough in the shape of a loaf of bread and let it rest underneath the towel for another 30 minutes.
Preheat the oven again to 180°C/375°F. Bake the pumpkin bread for about 30 minutes. If it’s not solid enough yet, warm it again in 5 minute intervals.
You can save the vegan pumpkin bread in a paper bag or kitchen towel for 2 days.
4 Mashed Pumpkin
We all know mashed potatoes as a side dish, but did you know you can also mash pumpkin? This mashed pumpkin, or pumpkin puree, is not only a great side dish for dinner but also a nice spread on toast or crackers. And it’s completely vegan!
This recipe is for a big bowl, perfect for when you’re throwing a party with healthy snacks. You can also use half of the ingredients or whichever amount of pumpkin you have leftover and adjust the other ingredients accordingly.
Boil 400 grams of pumpkin cubes for 12-15 minutes.
Finely cut 1 garlic clove. Add the pumpkin, garlic and 1 teaspoon of chili powder to a food processor.
Serve with a bit of olive oil, sunflower and/or pumpkin seeds and chili flakes
5 Tortilla oven dish with pumpkin
The Mexican kitchen is one of my favorites. It’s just great comfort food! And despite its reputation, you can also make delicious vegetarian Mexican dishes. This tortilla oven dish is great as a starter at a Mexican dinner or have it as a snack when you have friends over for drinks!
Below you find the recipe for 4 people.
Preheat the oven to 180°C/350°F. Mix 400 grams of pumpkin cubes with 1 tablespoon of Mexican herbs. Put them in an oven tray, spray with a bit of olive oil and bake them in the oven for 25 minutes, stir after 15 minutes. Put 1 bag of tortilla chips (about 180 grams) in an oven tray and cover with 1 diced red onion and 80 grams of grated cheese. Put the tray in the oven (on a rack above the pumpkin) for 5 minutes. Remove the stem and the seeds of 1 green pepper and slice it in rings. Divide the pumpkin cubes, pepper slices and cilantro over the nachos.
Serve with some sour cream and mashed avocado.
6 Healthy Pumpkin Pies
These pumpkin pies are sugar free, gluten free, vegan and raw. And they’re super easy to make, so if you still have a can of pumpkin puree lying around, this is a good time to use it!
For the bottom mix 100 gram (3/4 cup) nuts (I used 50gr pecans and 50gr almonds)., 4 medjool dates, 1 tbs pumpkin spices (or cookie spices), 1/3 teaspoon vanilla paste and optionally 2 tbs shredded coconut in a food processor. Divide on the bottom of 8 muffin tins.
Put 1.5 cup pumpkin puree (300 gram), 5 tbs soy yogurt, 1 tsp pumpkin spice, 1 tsp vanilla extract and optionally a drop of vanilla stevia in a bowl. Use a spoon to stir. Top of the muffin tins with the filling. Cool them in the freezer for at least 2 hours or in the fridge for at least 4.
7 Pumpkin Peanut Butter Cups
When I had some leftover pumpkin puree from making healthy pumpkin pies, I was looking for a way to use it in a new recipe. As I’ve told you about my peanut butter addiction, I thought it would be a great experiment to make healthy pumpkin peanut butter cups! They turned out really good! And they’re vegan, gluten free and raw.
Melt half a bar of dark chocolate and pour it into 6 silicone muffin cups. Put them in the freezer.
In a bowl, mix 6 tablespoons pumpkin puree with 6 tablespoons peanut butter. Divide the mixture over the 6 muffin cups.
Put them back in the freezer while you melt the other half of the dark chocolate bar. Pour the chocolate on top of the pumpkin mixture and put them in the fridge until serving.
8 Vegan Pumpkin soup
Every autumn I make a big pan of pumpkin soup. I simply put it in serving size containers and freeze them. This way I can always have a healthy, heartwarming meal even if I’m busy.
This skinny version is suitable for vegans, since I’ve left out the cream. I think the pumpkin itself already makes the soup thick enough. If you really like creamy soups, you can add a bit of coconut milk at the end.
I’ve added some harissa cream to make it a bit more spicy. You can serve this healthy pumpkin soup with pumpkin seeds and chives.
Click here for the recipe of this vegan pumpkin soup.
9 Pumpkin Hummus
I love pumpkin hummus. Store-bought pumpkin hummus often contains sugar, so I decided to make this healthy version myself. It’s super easy, you don’t even have to remove the skin of the pumpkin.
Cut a small pumpkin in pieces, boil it and mix it with 1 can (16oz/400gr) chickpeas. I’ve added some crushed garlic and 1 spoon of olive oil.
Optionally you can add pepper or paprika.
10 Pumpkin Rye Sandwich
A great way to add more vegetables to your day is by eating them for lunch. And pumpkin is perfect on a sandwich! I made this rye bread sandwich with pumpkin and black truffle mayonnaise.
Prepare some pumpkin cubes and green peas as stated on the package. Shortly warm 2 hands of fresh spinach in a pan.
Cover two slices of rye bread with black truffle mayonnaise. To be honest, I used more than 1 teaspoon per slice but that’s just because I’m practically addicted to the truffle mayonnaise. Divide the other ingredients over the two slices as well. Top with a 3rd rye bread slice.