How to make pumpkin puree - the easiest way to begin your fall recipes! Simply roast and blend your pumpkin to make your fresh puree for all your pumpkin recipes this year. It's one ingredient, so vegan, gluten free and low histamine.
As a Brit, it confused me for a while when many recipes call for pumpkin puree. You see, it isn't really available in the canned version here in the store, or not that I have ever seen.
Yet I got asked a lot the past few years whether pumpkin puree could be used in place of regular roasted pumpkin in some of my low histamine recipes here on the blog. Or whether it was the best idea to use a canned version rather than fresh. So of course, it seemed sensible to make homemade pumpkin puree that was fresh and ready to use!
I want to flag up that pumpkin is somewhat debated in terms of histamine. Some lists, such as the SIGHI list (which I use), rates it as low histamine, but others rate it as high. I suggest speaking with a dietician before use.
Well this is the shortest ingredients list I have ever written! All you need is a pumpkin. That's it - this is a one ingredient pumpkin puree.
Of course, try and pick a nice fresh one that doesn't have wrinkled skin.
🔪 Step by step instructions
I won't deny that pumpkin takes a bit of prep before the roasting and pureeing aspect of the recipe. Set aside a little time for this bit. The rest is a breeze.
The first step is to wash the pumpkin - especially if you have picked it from a patch yourself!
Then cut the top off (or cut in half) and scoop out the seeds and the stringy membrane. Place on a baking tray and roast for 45 minutes until the pumpkin has softened and can easily be pierced with a fork.
Allow the pumpkin to cool and then peel the skin off. Or use a knife to cut the soft pumpkin flesh. Place in a blender or Nutri-Bullet (what I use) and blend to a smooth puree. You may need to do this in batches. If it seems too dry then add a touch of water.
💭 Recipe tips and notes
- If the pumpkin seems too dry then add a touch of water when blending.
- Allow to cool before trying to peel, or so that it is easy to handle. Personally I find it easier to use a small knife to slice the skin off.
📋 A note for my low histamine readers
Pumpkin is one of those foods that is slightly debated on a low histamine diet. The SIGHI list scores it as 0 on their scale of 0-3 (0 being low histamine).
However, I am aware that some lists score it as higher. If you have been advised not to eat pumpkin by your doctor or dietician then always follow their advice. There are plenty of other fall foods such as sweet potato or apples to enjoy this season!
🥣 More tasty fall recipes
Find tasty ideas on my fall recipes page, including my pumpkin spice cookies and vegan pumpkin alfredo. Some more ideas to try out:
I’m always in the kitchen, so come join me on Instagram, Facebook and Pinterest to be the first to hear of new recipes. And please do leave a star rating ⭐ if you tried the recipe!
How to Make Pumpkin Puree
- 1 medium Pumpkin
- Preheat the oven to 180C / 360F and line a baking tray with parchment paper.
- Clean the pumpkin and cut off the top. Scrape out the seeds and membrane. Reserve the seeds if you plan to make roasted pumpkin seeds (recipe linked above!).
- Cut the pumpkin into halves or quarters and place on the baking tray. Roast for around 45 minutes until the flesh is softened.
- Once cool enough to handle, peel off the skin.
- Pulse the pumpkin in a blender (you may need to do this in batches) until smooth and creamy in texture. Add a touch of water if it seems too dry.
- Be sure the pumpkin is cool enough before handling - we don't want burnt fingers!
- If the pumpkin seems too dry, add a touch of water when blending it.
- Please note that nutritional information is offered as a courtesy. It is auto-generated and should be understood to be an estimate.
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