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Spice Up Fall With These Vegan Pumpkin Recipes
Dr. Neal Barnard on
It's pumpkin spice season! From a pumpkin spice smoothie to spice pumpkin oatmeal to pumpkin spice muffins, we’ve got the recipes to satisfy your pumpkin spice cravings this autumn!
And they are all packed with actual pumpkin – a nutrition powerhouse loaded with vitamins, minerals and antioxidants that can boost your health!
Pumpkins get their bright orange color from beta-carotene, a powerful antioxidant that supports the immune system, promotes healthy skin, and may even reduce cancer risk. That’s because beta-carotene inhibits oxidation and protects the body from free radicals, which can damage the cells and lead to cancer and other chronic illnesses.
Ready to add pumpkin to your menu? Try these recipes!
3 Delicious Vegan Pumpkin Recipes
Spiced Pumpkin Oatmeal
Serve this warm breakfast staple with nondairy milk. For a special treat, try pumpkin spice flavored soy milk.
Oats are rich in soluble fiber, which can help lower your cholesterol.
Makes 4 Servings
- 2 cups old-fashioned oats
- 4 cups water
- 1/3 cup raisins
- 1/4 cup dried cranberries
- 1 cup canned pumpkin
- 2 Tbsp agave nectar
- 4 tsp ground cinnamon
- 1/2 tsp ground nutmeg
- 1/2 tsp ground ginger
- 1/2 tsp vanilla extract
Pumpkin Spice Muffins
These muffins make a great-tasting, low-fat fall snack!
Makes 10-12 Servings
- 2 cups whole-wheat flour or whole-wheat pastry flour
- 1/2 cup sugar
- 1 Tbsp baking powder
- 1/2 tsp baking soda
- 1/2 tsp salt
- 1/2 tsp cinnamon
- 1/4 tsp. nutmeg
- 1 15-ounce can pumpkin
- 1/2 cup water
- 1/2 cup raisins
1. Preheat oven to 375 F. Mix flour, sugar, baking powder, baking soda, salt, cinnamon and nutmeg in a large bowl. Add pumpkin, 1/2 cup of water, and raisins. Stir until just mixed. Spoon batter into lined muffin cups, filling to just below the tops.
2. Bake 25 to 30 minutes, until tops of muffins bounce back when pressed lightly. Remove from the oven and let stand 5 minutes. Remove the muffins from the pan and cool on a rack.
3. Store cooled muffins in an airtight container.
Lentil Pumpkin Curry
This curry is full of fiber, protein and flavor! Lentils are a great source of protein and soluble fiber.
Makes 5 Servings
- 2 Tbsp water
- 1 cup finely chopped onion
- 1 Tbsp mild curry powder
- 1 tsp ground coriander
- 1/2 tsp ground cinnamon
- 1/2 tsp garam masala
- 1 tsp sea salt
- 1 1/2 cups dried green or brown lentils, rinsed and drained
- 1 15-ounce can pumpkin puree or sweet potato puree
- 2 3/4 cups water
- 2 cups chopped apples
- 1 1/2 Tbsp squeezed lemon juice, optional
1. In a large pot, combine 2 tablespoons water, onion, curry powder, coriander, cinnamon, garam masala, and salt. Cover and cook over medium or medium-high heat, stirring once, for 4 to 5 minutes, until onion starts to soften. If the onion sticks, add another splash of water.
2. Add the lentils and stir for a few minutes, then add the pumpkin and the water. Increase the heat to high and bring to a boil. Reduce the heat to low, add the apples, cover, and simmer for 45 to 50 minutes (or longer), until the lentils are tender and the water is absorbed.
3. If the curry is too liquid for your taste, you can reduce it (uncovered) for another 15 minutes or so. Add the lemon juice, stir to incorporate, and serve.
4. If you'd like some heat, add 1/4 teaspoon or more crushed red pepper flakes or a spicier curry powder along with the other spices when sautéing the onions.
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