11 Pumpkin-Savory Plates That Skip The Sugar

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Pumpkin Sage Soup

Pumpkin sage soup is a warm, comforting dish that combines the rich, earthy flavor of pumpkin with the aromatic notes of sage. This creamy soup is perfect for chilly days and makes for a delightful appetizer or main course. It’s not only delicious but also packed with nutrients, making it a wholesome meal option that celebrates the flavors of fall.

Cooking Instructions:

1. Prepare Ingredients: Gather all the ingredients listed in the table. Dice the onion, mince the garlic, and chop the fresh sage leaves.
2. Heat Olive Oil: In a large pot, heat 2 tablespoons of olive oil over medium heat. Allow the oil to warm up for about 1 minute.
3. Sauté Onions and Garlic: Add the diced onion to the pot and sauté for about 5-7 minutes, or until it becomes translucent. Stir occasionally to prevent burning. Next, add the minced garlic and chopped sage leaves. Sauté for an additional 1-2 minutes until fragrant.
4. Add Pumpkin and Broth: Carefully stir in the pumpkin puree, mixing it well with the onion, garlic, and sage mixture. Gradually pour in the vegetable broth, stirring to combine all ingredients.
5. Simmer the Soup: Increase the heat to bring the mixture to a gentle boil. Once boiling, reduce the heat to low and let the soup simmer for about 15-20 minutes. This allows the flavors to meld together.
6. Blend the Soup: After simmering, remove the pot from heat. Use an immersion blender to puree the soup until it reaches a smooth consistency. If you don’t have an immersion blender, you can carefully transfer the soup to a regular blender in batches.
7. Add Cream and Season: Return the blended soup to the pot over low heat. Slowly stir in 1 cup of heavy cream, mixing well. Season with salt and black pepper to taste, adjusting for your preference.
8. Serve: Ladle the hot pumpkin sage soup into bowls and top with croutons for an added crunch, if desired. Enjoy your warm and savory soup!

Pumpkin and Black Bean Enchiladas

Pumpkin and black bean enchiladas are a delightful twist on traditional enchiladas that bring together the savory flavors of pumpkin, the heartiness of black beans, and an array of spices. This dish is not only vibrant and colorful but also nutritious, making it a perfect meal to celebrate the fall season or offer a comforting vegetarian option. These enchiladas are sure to become a favorite in your home!

Cooking Instructions:

1. Prepare Ingredients: Begin by gathering all the listed ingredients. Dice the onion and mince the garlic. Rinse and drain the black beans, and set aside.
2. Sauté Onions and Garlic: In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the diced onion and sauté for about 5 minutes, or until translucent. Stir in the minced garlic, ground cumin, and chili powder, cooking for an additional 1-2 minutes until fragrant.
3. Mix Filling: In the skillet, add the pumpkin puree and black beans to the sautéed onion and garlic mixture. Stir well to combine all the ingredients and let the mixture cook for about 3-5 minutes. Season with salt and black pepper to taste. Remove from heat once thoroughly mixed.
4. Prepare Tortillas: Preheat your oven to 375°F (190°C). Warm the corn tortillas in a dry skillet or microwave to make them more pliable. This will help to avoid tearing when rolling the enchiladas.
5. Assemble Enchiladas: Take one tortilla at a time and place about 1/4 cup of the pumpkin and black bean mixture in the center. Roll the tortilla tightly around the filling and place it seam-side down in a greased baking dish. Repeat this process for all tortillas.
6. Add Sauce and Cheese: Once all the enchiladas are in the baking dish, pour the vegetable broth evenly over them to add moisture. Sprinkle the shredded cheese on top, covering all the enchiladas.
7. Bake: Place the baking dish in the preheated oven and bake for about 20-25 minutes, or until the cheese is melted and bubbly.
8. Serve: Once baked, remove the enchiladas from the oven and let them cool slightly. Garnish with chopped fresh cilantro if desired. Serve warm and enjoy your flavorful pumpkin and black bean enchiladas!

Savory Pumpkin Risotto

Savory pumpkin risotto is a creamy and comforting dish that highlights the rich flavors of pumpkin combined with arborio rice cooked to perfection. This dish is not only a great way to celebrate the fall season, but it also serves as a hearty main course or a delightful side. The combination of savory vegetables, aromatic herbs, and a touch of cheese creates a delightful harmony of flavors that will impress your family and friends.

Cooking Instructions:

1. Prepare Ingredients: Begin by gathering all the ingredients. Dice the onion and mince the garlic. Measure out the arborio rice and prepare the vegetable broth by warming it up in a saucepan over low heat.
2. Sauté Onions and Garlic: In a large pot or deep skillet, heat 2 tablespoons of olive oil over medium heat. Add the diced onion and sauté for about 5 minutes until it becomes translucent. Stir in the minced garlic and sauté for an additional 1-2 minutes, until fragrant.
3. Toast the Rice: Add the arborio rice to the pot, stirring to coat it in the oil and sauté with the onion and garlic for about 2-3 minutes. This helps to toast the rice and enhance its flavor.
4. Add Broth Gradually: Pour in 1 cup of warmed vegetable broth, stirring frequently until the liquid is mostly absorbed. Continue adding the broth, 1 cup at a time, stirring constantly. Let the rice absorb most of the liquid before adding more. This process should take about 20-25 minutes until the rice is creamy and al dente.
5. Incorporate Pumpkin and Seasonings: Once the rice is cooked, stir in the pumpkin puree and fresh thyme. Mix until everything is well combined and heated through, about 2-3 minutes. Season with salt and black pepper to taste.
6. Add Cheese and Serve: Remove the risotto from heat and fold in the grated Parmesan cheese until it’s melted and creamy. If desired, garnish with fresh parsley for added color and flavor. Serve warm as a comforting main dish or as a side option. Enjoy!

Cheesy Pumpkin and Spinach Casserole

Cheesy pumpkin and spinach casserole is a comforting and hearty dish that pairs the sweetness of pumpkin with the earthy flavor of spinach, all baked together with a blend of rich cheeses. This recipe is perfect for a wholesome weeknight dinner or as a festive dish for gatherings during the fall season.

Cooking Instructions:

1. Preheat the Oven: Begin by preheating your oven to 375°F (190°C). Grease a medium-sized baking dish with olive oil or cooking spray.
2. Sauté Vegetables: In a large skillet, heat 2 tablespoons of olive oil over medium heat. Add the diced onion and sauté for about 5 minutes until it becomes translucent. Stir in the minced garlic and sauté for another 1-2 minutes until fragrant.
3. Cook Spinach: Add the chopped fresh spinach to the skillet and cook until it wilts and reduces in size, about 3-5 minutes. Remove the skillet from heat and let it cool slightly.
4. Mix Cheese Mixture: In a large mixing bowl, combine the pumpkin puree, ricotta cheese, half of the mozzarella cheese, grated Parmesan cheese, and the egg. Season the mixture with salt, black pepper, and ground nutmeg. Stir until all ingredients are well combined.
5. Combine Ingredients: Fold the sautéed spinach and onion mixture into the cheese mixture, ensuring that the spinach is evenly distributed.
6. Assemble the Casserole: Pour the pumpkin and spinach mixture into the prepared baking dish. Spread it evenly. Top with the remaining shredded mozzarella cheese and sprinkle breadcrumbs over the top to create a crispy crust.
7. Bake: Place the casserole in the preheated oven and bake for 25-30 minutes, or until the cheese is melted and bubbly, and the breadcrumbs are golden brown.
8. Garnish and Serve: Once baked, remove the casserole from the oven and let it cool for a few minutes. If desired, garnish with fresh parsley before serving. Enjoy your cheesy pumpkin and spinach casserole warm!

Pumpkin Stuffed Shells With Ricotta

Pumpkin Stuffed Shells with Ricotta is a delightful Italian-inspired dish that combines the creamy richness of ricotta cheese with the sweet, earthy flavor of pumpkin. These large pasta shells are stuffed with a flavorful filling and baked in a light marinara sauce, making them a perfect comfort food for fall gatherings or cozy dinners.

Cooking Instructions:

1. Preheat the Oven: Begin by preheating your oven to 375°F (190°C).
2. Cook Pasta: In a large pot of salted boiling water, cook the jumbo pasta shells according to the package instructions until al dente. Drain and set aside to cool.
3. Prepare Filling: In a mixing bowl, combine the pumpkin puree, ricotta cheese, grated Parmesan cheese, and one cup of shredded mozzarella cheese. If using, fold in the chopped fresh spinach. Add the egg, and season with salt, black pepper, and ground cinnamon. Mix everything together until the filling is smooth and well combined.
4. Stuff the Shells: Carefully fill each cooked pasta shell with the pumpkin and cheese mixture using a teaspoon or piping bag. Make sure to pack the filling in gently but firmly.
5. Assemble the Dish: Spread a thin layer of marinara sauce at the bottom of a 9×13 inch baking dish. Place the stuffed shells seam side up in the dish, fitting them snugly. Once all shells are arranged, cover them with the remaining marinara sauce.
6. Add Toppings: Sprinkle the remaining shredded mozzarella cheese on top of the stuffed shells to create a delicious cheesy layer.
7. Bake: Cover the baking dish with aluminum foil (to prevent sticking, spray the foil with cooking spray). Bake in the preheated oven for 25 minutes. Then remove the foil and bake for an additional 10-15 minutes, or until the cheese is melted and bubbly.
8. Garnish and Serve: Once done, take the dish out of the oven and let it cool for a few minutes. Garnish with fresh basil if desired, and serve warm. Enjoy your delicious Pumpkin Stuffed Shells with Ricotta!

Roasted Pumpkin and Quinoa Salad

Roasted Pumpkin and Quinoa Salad is a vibrant and nutritious dish that combines the sweet, caramelized flavors of roasted pumpkin with protein-packed quinoa, fresh greens, and a zesty dressing. This hearty salad is perfect for a light lunch or as a side dish, showcasing the seasonal flavors of fall.

Cooking Instructions:

1. Preheat the Oven: Start by preheating your oven to 400°F (200°C).
2. Prepare Pumpkin: In a large bowl, toss the cubed pumpkin with 2 tablespoons of olive oil, salt, and pepper until evenly coated.
3. Roast Pumpkin: Spread the pumpkin in a single layer on a baking sheet lined with parchment paper. Roast in the preheated oven for about 25-30 minutes or until the pumpkin is tender and caramelized, stirring halfway through for even cooking. Once done, set aside to cool slightly.
4. Cook Quinoa: While the pumpkin is roasting, rinse the quinoa under cold water in a fine mesh strainer. In a medium saucepan, combine the rinsed quinoa with 2 cups of vegetable broth or water. Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes until the quinoa is fluffy and the liquid has evaporated. Remove from heat and let sit, covered, for an additional 5 minutes.
5. Make the Dressing: In a small bowl, whisk together the remaining 1 tablespoon of olive oil, honey or maple syrup, and lemon juice. Season with salt and pepper to taste.
6. Combine Ingredients: In a large mixing bowl, combine the cooked quinoa, roasted pumpkin, sliced red onion, and baby spinach or mixed greens. Drizzle the dressing over the salad and toss gently to combine.
7. Add Feta and Serve: Finally, sprinkle the crumbled feta cheese over the top and garnish with pumpkin seeds if using. Serve immediately, or let it chill in the refrigerator for a rejuvenating cold salad option. Enjoy!

Pumpkin Curry With Chickpeas

Pumpkin Curry with Chickpeas is a hearty, aromatic dish that combines the sweetness of pumpkin with the protein-rich goodness of chickpeas. Packed with spices and simmered in coconut milk, this vegan-friendly curry is perfect served with rice or naan, making it a comforting meal ideal for any day, especially in cooler months.

Cooking Instructions:

1. Heat the Oil: In a large pot or skillet, heat the olive oil over medium heat.
2. Sauté the Aromatics: Add the chopped onion to the pot and sauté for about 5 minutes, or until the onion becomes translucent. Add the minced garlic and grated ginger to the pot and cook for an additional 1-2 minutes until fragrant.
3. Add Spices: Stir in the curry powder, cumin, and turmeric, cooking for another minute to toast the spices and enhance their flavors.
4. Incorporate Pumpkin: Add the cubed pumpkin to the pot, stirring to coat with the spice mixture.
5. Add Liquid: Pour in the vegetable broth and coconut milk, mixing well to combine. Bring the mixture to a boil, then reduce the heat to low.
6. Simmer: Cover the pot and let the curry simmer for about 20-25 minutes, or until the pumpkin is tender.
7. Add Chickpeas: Stir in the chickpeas (if using canned, drain and rinse them first) and let the curry simmer for an additional 5 minutes to heat through. Season with salt and pepper to taste.
8. Serve: Remove the pot from heat. Serve the curry warm, garnished with fresh cilantro if desired, alongside rice or naan.

Enjoy the comforting flavors of this Pumpkin Curry with Chickpeas, a perfect dish for a cozy meal!

Pumpkin Mac and Cheese

Pumpkin Mac and Cheese is a deliciously creamy twist on the classic comfort food. This dish combines rich, cheesy goodness with the subtle sweetness of pumpkin, making it not only satisfying but also perfect for fall. Easy to prepare, it’s a delightful option for family dinners or cozy gatherings.

Cooking Instructions:

1. Cook the Pasta: In a large pot of salted boiling water, add the elbow macaroni and cook according to package instructions until al dente. Drain and set aside.
2. Make the Cheese Sauce: In the same pot, melt the butter over medium heat. Once melted, whisk in the flour and cook for about 1 minute until lightly golden to form a roux.
3. Add Milk: Gradually pour in the milk while whisking continuously to avoid lumps. Cook for about 3-5 minutes until the mixture thickens slightly.
4. Incorporate Pumpkin: Stir in the pumpkin puree, garlic powder, onion powder, salt, and black pepper. Mix well until combined.
5. Add Cheese: Remove the pot from heat, then stir in the shredded cheddar cheese until melted and smooth, creating your creamy cheese sauce.
6. Combine Pasta and Sauce: Fold the cooked macaroni into the cheese sauce, mixing well to guarantee every piece is coated.
7. Prepare for Baking: Preheat your oven to 350°F (175°C). Transfer the mac and cheese to a greased baking dish.
8. Add Topping: If desired, sprinkle breadcrumbs and grated Parmesan cheese over the top for a crunchy finish.
9. Bake: Place the baking dish in the preheated oven and bake for 20-25 minutes, until the top is golden and bubbly.
10. Serve: Remove from the oven and let it cool for a few minutes before serving. Enjoy your comforting bowl of Pumpkin Mac and Cheese!

Pumpkin and Sausage Pasta Bake

Pumpkin and Sausage Pasta Bake is a hearty and flavorful dish that pairs the savory richness of Italian sausage with the seasonal sweetness of pumpkin. This comforting bake is perfect for family dinners and gatherings, offering a delicious blend of textures and tastes that will satisfy everyone at the table.

Cooking Instructions:

1. Preheat the Oven: Preheat your oven to 375°F (190°C) to prepare for baking the pasta dish.
2. Cook the Pasta: In a large pot of salted boiling water, cook the pasta according to package instructions until al dente. Drain the pasta and set aside.
3. Sauté Sausage and Veggies: In a large skillet, heat the olive oil over medium heat. Add the chopped onion and sauté for about 3-4 minutes until softened. Add the minced garlic and cook for an additional minute. Then, add the Italian sausage to the skillet, breaking it up with a spoon, and cook until browned and fully cooked, about 5-7 minutes.
4. Combine Pumpkin and Cheese: In a large mixing bowl, combine the cooked sausage mixture with the pumpkin puree, ricotta cheese, salt, and black pepper. Mix well until all the ingredients are fully incorporated.
5. Mix in Pasta and Cheese: Add the cooked pasta to the sausage and pumpkin mixture, along with 1 cup of the shredded mozzarella cheese. Stir until the pasta is well coated with the mixture.
6. Transfer to Baking Dish: Pour the pasta mixture into a greased 9×13 inch baking dish. Spread it out evenly.
7. Top with Cheese: Sprinkle the remaining mozzarella cheese and grated Parmesan cheese evenly over the top of the pasta bake.
8. Bake: Place the baking dish in the preheated oven and bake for 25-30 minutes, or until the top is golden and bubbly.
9. Garnish and Serve: Once baked, remove the dish from the oven and let it cool for a few minutes. Garnish with fresh basil if desired, then serve warm. Enjoy your Pumpkin and Sausage Pasta Bake!

Savory Pumpkin Dip With Herbs

Savory Pumpkin Dip with Herbs is a delightful appetizer that combines the creamy texture of cream cheese with the earthy flavors of pumpkin and fresh herbs. This dish is perfect for gatherings, game days, or as a tasty spread alongside crackers, bread, or vegetable sticks. Its vibrant orange hue and aromatic scent will surely impress your guests!

Cooking Instructions:

1. Prepare the Base: In a mixing bowl, combine the cream cheese and sour cream. Use an electric mixer or a whisk to blend them together until smooth and creamy, ensuring there are no lumps.
2. Incorporate Pumpkin: Once the cream cheese and sour cream are combined, add the pumpkin puree to the mixture. Blend well until the pumpkin is fully incorporated and the mixture is uniform in color.
3. Season the Dip: Sprinkle in the garlic powder, onion powder, dried thyme, dried rosemary, salt, and black pepper. Mix thoroughly to distribute the seasonings evenly throughout the dip.
4. Add Fresh Herbs: Gently fold in the chopped fresh parsley. This will not only add flavor but also a pop of color to your dip.
5. Drizzle with Olive Oil: Transfer the dip to a serving bowl and drizzle the olive oil on top for added richness and flavor. You can also swirl it into the dip for extra presentation.
6. Chill (Optional): For best results, cover the dip and refrigerate for at least 30 minutes to allow the flavors to meld together. This step is optional but recommended for enhancing the taste.
7. Serve: Serve the savory pumpkin dip with an assortment of crackers, sliced bread, or fresh vegetable sticks for dipping. Enjoy this flavorful dish at your next gathering!

Grilled Pumpkin and Feta Salad

Grilled Pumpkin and Feta Salad is a vibrant and hearty dish that beautifully combines the sweet, smoky flavor of grilled pumpkin with the tangy creaminess of feta cheese. This salad is perfect as a light lunch, a side dish for dinner, or an impressive addition to a potluck. The combination of textures and flavors makes it a delightful option that celebrates the seasonal taste of pumpkin.

Cooking Instructions:

1. Prepare the Grill: Preheat your grill or grill pan over medium-high heat. Confirm the grill grates are clean and lightly oiled to prevent sticking.
2. Season the Pumpkin: In a large bowl, toss the cubed pumpkin with olive oil, salt, and black pepper until evenly coated.
3. Grill the Pumpkin: Place the seasoned pumpkin cubes directly on the grill grates. Grill for about 10-15 minutes, turning occasionally, until the pumpkin is tender and has nice grill marks. Remove from the grill and set aside to cool slightly.
4. Prepare the Salad Base: While the pumpkin is grilling, wash and dry the fresh spinach or mixed greens. Place them in a large serving bowl as the base of your salad.
5. Add Grilled Pumpkin: Once the grilled pumpkin has cooled slightly, add it to the bowl with the greens.
6. Incorporate Feta: Sprinkle the crumbled feta cheese over the top of the grilled pumpkin and greens, distributing it evenly for a burst of flavor.
7. Dress the Salad: Drizzle the balsamic vinegar over the salad, adding a bright acidity to complement the creamy feta and sweet pumpkin.
8. Mix and Serve: Gently toss the salad to combine all ingredients, being careful not to break up the feta too much. Optionally, sprinkle chopped walnuts on top for added crunch and flavor. Serve immediately and enjoy this delicious combination of grilled pumpkin and feta!