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glass jar of pumpkin puree with a spoon in it next to white and yellow pumpkins.
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5 from 3 votes

How to Make Pumpkin Puree

This easy to make pumpkin puree is perfect for all your fall dishes. Fresh, tasty and with the perfect sweetness, pumpkin puree is vegan, gluten free and low histamine on the SIGHI list. Makes approximately 8 cups (depending on the size of your pumpkin).
Prep Time20 minutes
Cook Time45 minutes
Total Time1 hour 5 minutes
Course: Sauces, Side Dish
Cuisine: American, British
Diet: Gluten Free, Vegan, Vegetarian
Servings: 8 cups
Calories: 44kcal
Author: Claire

Ingredients

  • 1 medium Pumpkin

Instructions

  • 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.

Notes

  • 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.
 
Swiss Interest Group Histamine Intolerance (SIGHI) food compatibility list for histamine
Pumpkin scores 0 on the SIGHI list. Please note that some lists rate it as higher. Always follow the advice of your doctor or dietician as to which foods are suitable for you.
 

Nutrition

Calories: 44kcal | Carbohydrates: 11g | Protein: 2g | Fat: 0.2g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.01g | Monounsaturated Fat: 0.02g | Sodium: 2mg | Potassium: 578mg | Fiber: 1g | Sugar: 5g | Vitamin A: 14472IU | Vitamin C: 15mg | Calcium: 36mg | Iron: 1mg