Food of the week: Pumpkin and a spicy pumkin humus recipe

Why pumpkin is a nutritional powerhouse

When was the last time you enjoyed the warm, earthy flavours of pumpkin? Discover why this vibrant autumn vegetable deserves a place in your kitchen and how it can boost your health.

Pumpkin: more than just autumn decor

Pumpkin is packed with essential nutrients and offers a unique flavour. It is rich in vitamins A, C, E, and folate, supports your immune system, and promotes healthy skin and eyes. Its potassium and fibre content contribute to heart health, while antioxidants and anti-inflammatory compounds may help protect against chronic diseases.

• Nutrient-rich: full of vitamins, minerals, and fibre
• Vitamin variety: A, C, E, folate
• Eye health: high in beta-carotene (vitamin A)
• Skin health: antioxidants support skin and collagen
• Heart health: potassium and fibre for blood pressure and cholesterol
• Antioxidants: protect cells from damage
• Anti-inflammatory: natural compounds reduce inflammation

How to select and store pumpkin

Choose pumpkins with vibrant orange skin and a firm, unblemished texture. Store in a cool, dry place. If cut or cooked, keep in an airtight container in the fridge.

Creative ways to use pumpkin in your kitchen

From soups and stews to lattes and dips, pumpkin is incredibly versatile. Try it roasted, pureed, or as a base for healthy snacks like this spicy pumpkin hummus.

Recipe: spicy pumpkin hummus

This hummus is a delicious dip or spread and perfect for autumn gatherings.

Ingredients (for 6 servings):

• 1 cup (240 g) mashed pumpkin
• 1 can (425 g) cannellini beans, rinsed and drained
• 2 tbsp tahini
• Juice of half a large lemon
• 1 tbsp extra-virgin olive oil
• 3 garlic cloves, minced
• 1 tsp cumin
• 1.5 tsp nutritional yeast flakes
• 1–2 dashes hot sauce or sriracha (to taste)
• 0.5 tsp smoked paprika, plus extra for serving
• Salt to taste

Preparation:

1. Place all ingredients in a food processor and blend until smooth.
2. Taste and adjust seasonings. Serve and enjoy!

Conclusion

Pumpkin is not just a symbol of autumn, but a true health booster. Add it to your meals for extra nutrients, flavour, and creativity in the kitchen.