Versatile, cheerful, and incredibly nutritious, thanks to its rich fiber and micronutrient content, pumpkin is the quintessential autumn vegetable. No doubt about it. As passionate admirers of this bright orange vegetable, we care deeply about its culinary success, and for this very reason, we're particularly careful to avoid some common mistakes at the market and in the kitchen: from choosing the right variety to the best cooking method to fully enhance its flavor and aroma, here's everything you need to know before using it.
1. Thinking That All Pumpkins Are The Same
Here's the very first mistake you can make: thinking that one pumpkin is as good as another. Nothing could be more wrong: pumpkins are not all the same; there are many different types, and each lends itself to certain preparations in particular. Each variety has its own specific characteristics of flavor, sweetness, and texture, and ignoring this aspect can compromise the final result of your recipe.
For example, if you need to make a pumpkin filling for fresh pasta or homemade pumpkin gnocchi, choose varieties with firm, dry flesh and a sweet flavor, such as Delica. Conversely, if you want to make soups, broths, or pasta in broth, you can also opt for Butternut, which generally tends to have a more watery flesh.
If you want to make a creamy soup with a smooth texture and a nutty aftertaste, or prepare pumpkin chips in the oven or in an air fryer, to be eaten with the entire outer peel (we will go into this point in more detail later), without a doubt choose the Delica, the Vanity or the Hokkaido: small and shaped like a seed, it is also called chestnut pumpkin for its unique flavor, sweet and aromatic at the same time, which is reminiscent of that of the fruit.
Grocery stores often sell trays of pre-peeled and diced pumpkin: if possible, it's a good idea to buy them. We know they're very convenient and practical, but you'll most likely be enjoying a Provençal pumpkin (the so-called "Cinderella pumpkin"), or at least one of the Muscat variety: particularly watery, it has a delicate and somewhat bland flavor that sometimes recalls cucumber.
You can use them in soups, purees, and purées, but for everything else—I sincerely recommend—go for Delica, the queen of pumpkins. With its very dry, fragrant flesh and a hint of dried fruit, it's delicious and adapts to any type of dish. In addition to the variety, it's essential to choose a pumpkin at the right stage of ripeness: the skin should be intact, hard, and opaque, not shiny, and the stem should be dry, woody, and firm. Weight also plays a role: between two pumpkins of the same variety and size, choose the heavier one; this means the flesh is firmer, riper, and therefore more flavorful.
2. Removing The Peel and The Seeds
Another unforgivable mistake is removing the pumpkin's outer rind and seeds. Eating the pumpkin in its entirety, with a few exceptions that we'll now see, means creating a dish that's not only tastier and more satisfying, but also reduces waste and gets a load of beneficial nutrients for our health. While the pulp is particularly rich in micronutrients and beta-carotene, a plant pigment with strong antioxidant properties, the peel is a concentration of insoluble fiber, ideal for improving intestinal transit.
Several scientific studies have also shown that the peel also contains antioxidants and a good amount of mineral salts and phenolic compounds, which help fight free radicals. However, if you suffer from irritable bowel syndrome or dysbiosis, it's best to avoid consuming it: the fiber it's particularly rich in can ferment and cause gas, bloating, and abdominal pain.
Furthermore, not all peels are edible: if they're particularly thin, like those found on Delica, Hokkaido, and Butternut varieties, they can be safely eaten; if they're too hard, thick, and leathery, however, it's best to discard them. Always wash the peel thoroughly, and if you're consuming it in its entirety, choose organically grown peels, grown without the use of pesticides, or purchase them from a trusted farmer. To make the peel more delicious and appealing, opt for the oven or air fryer.
The same goes for the seeds: a veritable treasure trove of minerals, especially magnesium, zinc, and iron, they're an excellent source of healthy fats and a highly versatile ingredient in the kitchen. Once removed from the pumpkin cavity, collect them in a colander and rinse them thoroughly under cold running water to remove any stringy residue. Then pat them dry with paper towels and let them dry completely on a baking sheet for a few hours, or better yet, overnight.
Roasted in the oven or pan, and finally shelled, they are perfect as a natural snack or to add a pleasant crunch to salads, baked goods, soups, risottos… You can also use them to make homemade energy bars or granola to eat for breakfast along with a bowl of natural Greek yogurt and a portion of fresh fruit.
3. Not Storing It Properly
If flavor and nutritional value weren't enough, another positive aspect of pumpkins is their long shelf life: whole, fresh, and perfectly intact, they can last for several months. The important thing is to store them in a cool, dry place, such as a cellar or a closet with little humidity (the ideal temperature is between 50/10 and 68°F/20°C). Avoid stacking pumpkins, and for added safety, check them periodically. If you plan to consume them within a few days of purchase, you can also simply keep them in the kitchen, away from direct sources of light, heat, and drafts.
Once cut, the pumpkin oxidizes easily and is subject to rapid deterioration: the part in contact with the air of one half, for example, must be well sealed with cling film, then kept in the refrigerator and consumed within 3-4 days; if cut into pieces or slices, you can transfer it to the appropriate plastic bags or an airtight container and keep it in the refrigerator for a maximum of 2-3 days.
If you don't plan on using it for a while, make the most of your freezer: you can store it raw, always cut into cubes or slices and stored in freezer bags, for about a month. Alternatively, you can cut it into wedges, bake it in the oven at 350°F/180°C for about 20-30 minutes, or until golden brown and crispy, and then store it in the freezer. Alternatively, blanch it for a few minutes, place it in freezer bags, and then use it to make soups, creams, or purees.
4. Cooking It The Wrong Way
Among the most common mistakes is undoubtedly boiling pumpkin to soften it, especially when used for stuffing, gnocchi, and fresh pasta. Although boiling may seem like the easiest and quickest method, it's absolutely not recommended for several reasons: pumpkin is already a vegetable with a high water content, and this technique would cause it to absorb even more, making the pulp watery and particularly tasteless.
While negligible in soups and broths, this mistake would ultimately compromise the final result of dishes that require a firm, dry consistency, such as stuffings, creams, or thick purees. Furthermore, boiling causes a greater loss of micronutrients, especially vitamin C, and natural sugars, and is not recommended for those suffering from abdominal bloating or irritable bowel syndrome.
To concentrate the flavors, enhance the toasted notes of the dried fruit, and obtain a dry, well-caramelized pulp, the best techniques are baking or air frying. To maximize the nutrients of this vegetable, you can also opt for pan-frying over high heat with a light sauté of oil and onion (or shallot), or steaming. This is the perfect compromise for a soft, yet not watery, texture and to preserve a greater amount of vitamins and minerals.
If, however, you need an express solution, which tenderizes the pumpkin quickly, you can also cut it into large pieces (even with the peel), arrange them in a deep dish, cover with cling film, making a few small holes to allow the steam to escape, and cook in the microwave at maximum power for 5-10 minutes, or in any case until the pulp is tender.
5. Not Making The Most Of It
Pumpkin is one of the most versatile and eclectic vegetables of all: thanks to its velvety flesh and naturally sweet flavor, with a pleasantly nutty undertone, it's the perfect base for a thousand and one recipes. However, if cooked incorrectly and not properly enhanced, you risk creating dishes that taste bland or overly cloying: the secret is to play on contrasts and aromatic depth.
Spices are one of our greatest culinary allies: knowing them and using them wisely allows you to create perfectly balanced dishes. If you want to add freshness to a dish and temper the innate sweetness of pumpkin, you can add a small piece of fresh ginger root, peeled and finely grated, or a pinch of chili pepper or black pepper to add spiciness and savory flavor. To add depth to a dish, sweet or smoked paprika is perfect (ideal for baked pumpkin), while if you're making a lentil dahl, in addition to turmeric and curry powder, we recommend adding a few drops of lime juice.
To give more roundness and aroma to fillings, fresh pastas, and purees, add a pinch of nutmeg. If, however, you want to further accentuate its sweet note, don't skimp on cinnamon, the queen of autumn spices. For sophisticated desserts with a light citrus note, try cardamom, a prized spice with a fresh and pungent aroma.
The same goes for aromatic herbs, essential for giving pumpkin a light touch. Rosemary and sage, two classics that balance its flavor and are perfect for baking or pan-frying, are also great for thyme, with its more delicate notes, and bay leaves, which add a balsamic aroma to soups and broths. Low in salt and sweet, this pumpkin pairs very well with aged, bold-flavored cheeses like gorgonzola, parmesan, goat cheese, and feta, as well as cured meats, sausages, and dried fruit. For a sweet-and-sour contrast, you can add a splash of balsamic, apple, or pomegranate vinegar during cooking.
6. Considering Pumpkin a Carbohydrate
Let's get this straight once and for all: pumpkin is a vegetable in its own right, packed with benefits and boasting an excellent water, antioxidant, vitamin, and mineral content. Its obvious drawback is its deliciousness, irresistibly sweetness—so it's best avoided if you're dieting—and its slightly higher carbohydrate content compared to other vegetables (we're still talking about just a few grams).
Its main problem is its high glycemic index, a value that takes into account the speed at which a food's sugars enter the bloodstream. This is a figure that, taken alone, has no meaning: what we need to consider, instead, is the glycemic load, linked to the concept of portion and quantity. It is precisely thanks to this second value that we are able to assess the true effect a particular food has on our body.
Furthermore, as already seen, pumpkin provides other extraordinary benefits: it is a concentration of precious micronutrients, it is a powerful antioxidant, thanks to the presence of carotenoids, and it regulates the intestine thanks to the good amount of insoluble fiber; the bromine and magnesium content makes it ideal for those who have difficulty falling asleep or insomnia: excellent for eating in the evening for dinner, perhaps in the form of a cream or velouté, accompanied by a portion of rice, quinoa, or potatoes, it is the ideal comfort food during the autumn season. To be enjoyed with great serenity and without feelings of guilt.
;Resize,width=767;)
