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    Home » Healthy Vegan Living » Health and Nutrition

    Health Benefits of Pumpkin + Vegan Recipes!

    Published: Sep 16, 2020 · Modified: May 12, 2023 by Dianne · This post may contain affiliate links

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    Pumpkin recipes collage

    There are so many health benefits of pumpkin! Go ahead and indulge in your favorite autumnal treat, because it's choc-full of full of vitamins, minerals, and fiber. It's only in season for a short while, so get it while you can! These vegan recipes will help you get your pumpkin fix for breakfast, lunch, dinner, and even dessert!

    Health Benefits of Pumpkin + Vegan Recipes! - pumpkins with text overlay

    Pumpkin Everything

    For many years, pumpkin seemed to be relegated to the ranks of Halloween decorations and the occasional pie, but lately it's moved on to the dinner table.  It seems that every time I log onto to Facebook or Twitter, someone somewhere is talking about consuming some sort of pumpkin something-or-other. And Pinterest is completely chock full of pictures of pumpkin porn - pumpkin soup, pumpkin cinnamon rolls, pumpkin bread and even pumpkin chai smoothies. I'm totally guilty of hopping on the pumpkin hayride, too, with recipes such as Tempeh and Pumpkin Noodle Bowl and Harvest Salad with Pumpkin Vinaigrette.

    squirrel and pumpkin

    I'm not sure how and when this pumpkin trend started, but I'm quite fine with it. There are many health benefits of pumpkin, so I hope it's here to stay. Even the little critters in my yard are fond of it, as this big, bright orange pumpkin was on my front porch no less than an hour when I found it covered in nibble marks with one big gapping wound towards the bottom. Those squirrels know what foods are good for them!

    Although fresh pumpkins are only available for a short time in autumn, we can enjoy it year-round thanks to the miracle of canning.

    pumpkins in barrel

    Pumpkin Nutrition

    Pumpkins are packed with all kinds of good stuff!

    Beta Carotine

    This carotenoid is converted to Vitamin A in the body.

    Fiber

    One cut of pumpkin contains almost 3 grams of fiber.

    Vitamin C

    This vitamin can help keep your immune system going through cold and flu season.

    Vitamin E

    Vitamin E is known to prevent disease as well as improve skin and eyesight.

    Potassium

    An important mineral, potassium is known to reduce blood pressure, protect against stroke, and prevent kidney stones

    Pumpkin also contains smaller amounts of copper, manganese, iron, magnesium, phosphorus, and folate.

    mini pumpkins

    6 Health Benefits of Pumpkin

    They can boost your immunity

    The antioxidants found in pumpkin, along with Vitamins A, C, and E, can help strengthen the immune system and ward off disease.

    They can help protect your eye-sight

    Pumpkin's bright orange color ensures that they're packed with Vitamin A, which has been linked to strong eyesight. They also contain lutein and zeaxanthin, which can lower the risks of age-related macular degeneration and cataracts.

    They're great for your skin

    The high vitamin and mineral content in pumpkin are great of healthy, glowing skin. The nutrients found in pumpkin seeds can prevent wrinkles and keep your skin hydrated and nourished, so don't throw the seeds away when you're scooping out that jack o'lantern!

    They have an anti-inflammatory affect

    Regular consumption of pumpkin as been showing to protect against joint inflammation and arthritis, thanks to it's high beta carotene content.

    They can make you happy!

    Pumpkins contain L-triptophan, which is known for alleviating depressing and triggering feelings of happiness and well-being.

    They're good for your belly

    Pumpkins are high in fiber and are very effective at treating such tummy upsets as constipation, indigestion and gas. (And I've heard pumpkin is good for doggies' tummy troubles too!) The high fiber means they're also good at lowering LDL cholesterol and regulating blood sugar.

    My Favorite Pumpkin Recipes Include:

    Baked Pumpkin Oatmeal in casserole dish from above

    Baked Pumpkin Oatmeal

    You may be tempted to sleep in on chilly autumn mornings, but a warm and cozy bowl of Baked Pumpkin Oatmeal will make getting out of bed a little easier.

    Vegan Chocolate Chip Pumpkin MuffinsChocolate Chip Pumpkin Muffins

    Put the kettle on and enjoy a cup of tea along with a couple vegan Chocolate Chip Pumpkin Muffins. They make a terrific afternoon snack, and they’re great for breakfast, too.

     

    two muffins stacked with pumpkin in background

    Pumpkin Banana Muffins

    With fall comes days dedicated to baking, and these Gluten-Free Pumpkin Banana Muffins are amongst my favorite autumnal baked goods.

    two bowls of Harvest Salad

    Harvest Salad with Pumpkin Vinaigrette

    This salad full of apples, walnuts, pecans, and pumpkin – all of the foods I love the most in the autumn months.

     

    Curried Pumpkin Peanut Soup with spoon

    Easy Curried Pumpkin Peanut Soup

    This easy to make recipe is always crowd-pleaser! It makes a terrific lunch or light dinner.

     

    two bowls of pumpkin chili overheadPumpkin White Bean Chili

    This chili is a hearty and warming dish that will help beat the wintertime blues.

     

    close up of pumpkin curry

    Pumpkin Curry

    This savory curry is made with diced pumpkin, carrots, onions, and spinach, and it’s the perfect comfort food meal for chilly autumn days.

    Chili Roasted Pumpkin Nachos with jalapeños, garlic, lemon, scallions, and cashew cheese

    Chili Roasted Pumpkin Nachos

    Nachos are the perfect treat for Halloween parties and fall get-togethers!

    four stuffed mini pumpkins on a plate
    Stuffed Mini Pumpkins

    Filled with black rice, these Stuffed Mini Pumpkins are sure to be a hit at Halloween parties!

    two bowls of pumpkin pasta carbonara with peas, forks, scallions, and pumpkins
    Pumpkin Pasta Carbonara

    This healthy cream sauce is actually made with cauliflower and pumpkin, but no one will guess that’s it’s dairy-free and full of hidden veggies!

    plate of Pumpkin Baked Ziti

    Pumpkin Baked Ziti

    This is a fun twist on traditional tomato-based baked ziti, and it’s a great way to get in your daily does of autumn pumpkin.

    two bowls of noodles with glasses of water and forks

    Tempeh and Pumpkin Noodle Bowl

    Full of fall flavors, this Tempeh and Pumpkin Noodle Bowl will keep you warm and cozy on chilly evenings.

    two Pumpkin Pie Smoothies with almond milk, nutmeg and cinnamon sticksPumpkin Pie Smoothie

    Get your autumn pumpkin spice fix with this healthy drink!

    slice of cheesecake with pumpkins and pomegranate seeds

    No-Bake Pumpkin Swirl Cheesecake

    Your Thanksgiving guests will never guess that there’s no dairy is in this delicious vegan treat!

    What's your favorite pumpkin recipe?

     

    « Vegan Butternut Squash Mac and Cheese
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    About Dianne

    Dianne Wenz is a Certified Holistic Health Coach, Vegan Lifestyle Coach, Plant-Based Diet Nutrition Specialist, and Plant-Based Chef, as well as the author of Truly Healthy Vegan Cookbook.

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    Reader Interactions

    Comments

    1. Rachel @ My Naturally Frugal Family

      October 02, 2012 at 8:46 am

      Very cool pic of Archie, I can't imagine though that that was a terribly comfortable position (but who knows what goes through a cat's mind).

      I think those are 5 VERY good reasons to consume more pumpkin.

      Thanks so much for sharing, now I need to stock up on even more of the good stuff.

    2. Cara

      October 02, 2012 at 4:47 pm

      What a cute cat 🙂
      Thank you for giving me some reasons to cover my pumpkin addiction 😉

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    Hi! I'm Dianne Wenz, a Board-Certified Health Vegan Health and Lifestyle Coach. I empower my clients to build new habits so they can reach their healthy living goals. I love to show others how easy it is to live a vegan lifestyle as well as how to cook deliciously easy plant-based meals. Contact me today to learn more and to schedule a complimentary breakthrough session!

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