Pumpkin is a very versatile food. Its intense orange color and mild, slightly sweet flavor make it work well in both sweet and savory dishes. In addition, it combines very well with almost all spices, such as curry, cinnamon, turmeric, cloves, nutmeg…
Most common pumpkin varieties in Spain.
Juan Workeragronomist and Category Manager of fruit and vegetables at ALDI Spain, breaks down the three most common varieties in Spain:
- Butternut or Peanut. Ideal for the famous pumpkin cream due to its sweet flavor and soft texture.
- Basque or Mallorca. It is the variety most used in traditional stews due to its less sweet pulp.
- Halloween pumpkin. Very popular in autumn, used both for decoration and in creams, although its flavor is more neutral.
Ways to consume pumpkin
Generally, it is consumed cooked, sautéed or roasted to soften its pulp. However, it can also be consumed raw, previously grated, in salads and juices.
- Boiled or steamed. It is the most common way of preparation to make pumpkin creams or puree. Also, for pastry dough or pumpkin pie.
- Sauteed or sautéed. In this case it is cut into cubes or strips and sautéed along with other vegetables (peppers, onion…). Perfect for garnishes or stir-fries to accompany chicken dishes or legume curries.
- Roasted in the oven or in an air fryer. It is cut into flakes, slices or strips and baked with a little olive oil, salt and spices to taste. Roasted pumpkin and pumpkin in the air fryer are increasingly present on the table due to their nutritional contribution or ease of preparation.
- in tempura. This original way of preparation is usually served as an appetizer.
- Juices and salads. It is added grated and raw.
- Angel hair. Sweet made from the caramelized pulp of a specific type of pumpkin.
Tips for buying, preserving and preparing pumpkin
How to buy pumpkin
When buying a whole pumpkin «it is advisable to choose one that is heavy for its size, with a hard and firm, matte skin and no visible damage. The color should be uniform with the stem dry and intact, which indicates good ripening,» explains Obrero. “We will avoid those that have soft or stained areas, since they may be stale.”
If we are not going to use them immediately, it is preferable to buy a medium-sized pumpkin because it keeps better.
In the market we can also find pumpkin already peeled, chopped and vacuum packed. «It has practically the same uses as whole fresh pumpkin. It is ideal for creams, purees, stews, roasts and pastries, and its main advantage is convenience and time savings. Being vacuum packed, it keeps well in the cold for several days,» says Juan Obrero. Once the container is opened, “it is advisable to consume it within 48 hours.”
Prepare the pumpkin
The biggest obstacle when considering how to consume pumpkin is the preparation phase. Having a very hard outer skin, you have to cut it carefully to prevent it from slipping and cutting ourselves with the knife.
These two tricks can help us prepare it safely: place a damp cloth under the cutting board to prevent it from sliding, and put the pumpkin in the microwave (2-4 minutes) or in the oven (10-20 minutes at 180°C) to soften the skin.
Conservation at home
Vacuum-packaged pumpkin «should be stored in the refrigerator unopened, respecting the indicated expiration date. Once the container is opened, it should be soaked in a little cold water and It is important to consume it within 2 days and keep it in an airtight container. or wrapped in plastic film to prevent it from drying out.”
If you bought it fresh, once opened it should not be left in the air, «since it loses flavor and texture.» Once peeled and cut, pumpkin keeps well. in the refrigerator for 3 to 5 days inside an airtight container.
Whether it is fresh whole, or if we buy it already cut and vacuum-packed, “We can freeze it if it is not going to be used soon, preferably in portions.” The expert warns to “always check the smell and appearance before using it.”
Frequently asked questions about pumpkin consumption
Can you eat pumpkin raw?
Yes, it can be consumed grated in juices and salads.
Does pumpkin make you fat?
Foods do not make you fat or lose weight on their own. It all depends on the calories that are ingested at the end of the day and how many are burned, that is, the caloric deficit. In any case, pumpkin is a vegetable and, as such, low in calories and high in water content, so its consumption is very useful in weight control diets.
What part of the pumpkin is not included?
Both the pulp and seeds are edible. The only thing that is not consumed is the skin.
How many times a week is it recommended to consume it?
Like other vegetables, pumpkin can be consumed without problems and at discretion in a weekly diet for a healthy person without dietary restrictions, always taking care to alternate them to achieve maximum variety in the diet.
The ALDI Council
The skin of the pumpkin is quite tough. If you find it difficult to remove, try making sheets to reduce the cut or try putting it in the microwave for 3-5 minutes, depending on the size. This way it will be easier to cut it and you will avoid accidents with the knife.
Juan Worker. Agronomist and Category Manager F&V ALDI SPAIN. Previously, he was Key Account Manager Export – Agromediterránea, responsible for F&V and commercial purchasing at Grupo AN, and F&V Quality Control technician – Just Quality Systems (Netherlands).
