• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Home
  • Recipes
  • Shop
  • About
  • Contact

Beet of the Wild

menu icon
go to homepage
search icon
Homepage link
  • Home
  • Recipes
  • Holistic Living
  • Shop
  • About
  • Contact
    • Facebook
    • Instagram
    • Pinterest
    • Tumblr
    • Twitter
  • ×

    Home » Vegan & Dairy-Free Recipes

    updated: January 29, 2021

    Easy Homemade Pumpkin Purée

    Jump to Recipe Print Recipe

    This post may contain affiliate links. Please see our privacy policy page for details.

    There's nothing like fresh pumpkin! It packs a bolder taste and a bigger nutritional punch. This easy homemade pumpkin purée is a great way to add a nutritious boost to your meals and baked goodies. And not to worry, it really is simple to make! Especially with these step-by-step instructions.

    Homemade Pumpkin Purée heaping out of a glass jar with a wooden spoon sticking out the top.

    Health Benefits of Pumpkin Purée

    Pumpkin is considered to be autumn's superfood, and for good reason! It's loaded with vitamins, minerals, fibre and powerful antioxidants.

    Rich in Minerals

    Pumpkin is a great source of many minerals, including magnesium, calcium, potassium and iron.

    Good Source of Fibre

    Pumpkins are a great source of fibre! They are especially rich in soluable fibre

    Vitamin C Rich

    Pumpkin is a great source of vitamin C, making it a great food to help ward off the seasonal cold and flu.

    Great Source of Antioxidants

    Pumpkin is a beta-carotene rich food. This means it's an excellent source of antioxidants. However, beta carotene specifically plays many crucial roles that contribute to eye health, heart health and skin health (to name a few).

    Soothing Digestive Aid + Great for Dogs

    Pumpkin makes a great digestive aid. It's soothing to upset stomachs and is great for improving gut health. Along with vitmain C, it contains many B vitamins that help the stomach and intestines breakdown and absorb nutrients effeciently. Plus, the fibre, iron and magnesium contribute to a happy, healthy gut. Not to mention, pumpkin's antinflammorty properties!

    One of the best parts is, dogs can also reap these wonderful benefits from pumpkin! So, whether you have a dog or not, having some pumpkin purée on hand is a great way to add a nutritional boost to meals and treats, or for when an upset tummy strikes.

    A heaping mound of homemade pumpkin purée in a glass jar.

    Seasonal Benefits of Pumpkin

    Autumn & Winter

    Pumpkins are harvested from early to late autumn, which is the perfect time to add them to your menu! They circulate warmth while expelling cold and dampness from the body, making them a great food for the colder months. You can even freeze this homemade pumpkin purée to enjoy it all winter longer.

    How to Make Pumpkin Purée From Scratch

    Pumpkin purée is very easy to make, despite what you might think. All you need is a pie pumpkin, an oven and a way to blend it!

    A jar of homemade pumpkin purée.

    Choosing a Pumpkin

    When it comes to cooking and baking pumpkin, we want to go for the smaller ones. They are usually labelled as "pie pumpkins" or "sweet pumpkins." These little ones are sweeter (as you probably guessed) and offer more flavour than the big ole Jack-o'-lanterns.

    Equipment You Will Need

    • Sharp Knife (preferably a chef's knife)
    • Blender / Emersion Blender
    • Spoon
    • Oven
    • Parchment Paper (preferably unbleached)
    • Baking Sheet

    Making your pumpkin purée

    First, get prepared by preheating your oven to 350°. Then line your baking sheet with parchment paper.

    Next, cut your pumpkin in half and scoop out all the guts and seeds. (And don't forget to save your seeds to make roasted pepitas!)

    A raw pumpkin cut in half with the guts and seeds scooped out.

    Now, place your two pumpkin halves face down on the baking sheet. Pop it in the oven and bake for 45 minutes to an hour (or until the pumpkin is tender enough to poke a fork through).

    A roasted pumpkin cut in half facing down on a baking sheet.

    Once the pumpkin is tender, remove from the oven and let cool (about 10 minutes). Once your pumpkin halves are cool enough to handle, scoop the pumpkin flesh (leaving the outer skin) into your blender (or bowl if using an emersion blender).

    A bowl of cooked pumpkin being puréed with an emersion blender.

    If you're using a regular blender, you may need to pulse and keep pushing/scraping the pumpkin down. If your pumpkin is too thick to blend properly, you can add a splash of water to give it a smoother blend.

    Once your pumpkin is nice and smooth, you can use it right away! If saving for later use, you can scrape it into a sealable jar and store in the refrigerator.

    A bowl of puréed pumpkin being stirred with a spatula.

    How Long Does Homemade Pumpkin Purée Last?

    You can store your Homemade Pumpkin Purée for up to three days in the refigerator or up to six months in the freezer.

    THIS RECIPE IS...


    • Plant-Based
    • Gluten-Free
    • Rich in Antioxidants
    • A Good Source of Beta Carotene (Vitamin A)
    • Simple & Easy to Make

    More Autumn Recipe You Might Enjoy

    • DIY Pumpkin Spice
    • Caffeine-Free Pumpkin Spice Latte
    • Easy Homemade Fresh Peach Pie Filling (Without Cornstarch)
    • Warming Roasted Butternut Squash Soup (with Apple)
    • Almond Thyme Savoury Sweet Potato Muffins (WFPB, GF)
    A hand dipping a small wooden spoon into an overflowing jar of perfectly puréed pumpkin.

    If you've tried this Pumpkin Purée recipe, let me know how it was by leaving a comment and/or a rating below! And make sure you're following along on Pinterest, Instagram and Facebook for more wildly nutritious recipes!

    Homemade Pumpkin Purée heaping out of a glass jar with a wooden spoon sticking out the top.

    Easy Homemade Pumpkin Purée

    Recipe By : Michelle McCowan
    5 from 1 vote
    This homemade pumpkin purée is incredibly easy and a great way to add a nutritious boost to your autumn meals and baked goodies!
    Pin Recipe Rate Recipe
    Prep Time 10 minutes mins
    Cook Time 45 minutes mins
    Cooling Time 10 minutes mins
    Total Time 1 hour hr 55 minutes mins
    Dietary GF, Keto, Nut Free, Oil Free, Soy Free, Sugar Free, Vegan
    Season(s) Autumn, Winter
    Difficulty Easy
    Yield 2 Cups

    Equipment

    • Blender / Emersion Blender
    • Good Knife (Preferably a Chef's Knife)

    Ingredients
      

    • 1 Pie Pumpkin (or sweet pumpkin)
    • ¼ cup Filtered Water (optional)

    Instructions
     

    • Preheat your oven to 350° and line your baking sheet with parchment paper.
    • Next, cut your pumpkin in half and scoop out all the guts and seeds. (And don't forget to save the seeds to make roasted pepitas!)
    • Now, place your two pumpkin halves face down on the baking sheet. Pop it in the oven and bake for 45 minutes to an hour (or until the pumpkin is tender enough to poke a fork through).
    • Once the pumpkin is tender, remove from the oven and let cool (about 10 minutes). Once your pumpkin halves are cool enough to handle, scoop the pumpkin flesh (leaving the outer skin) into your blender (or bowl if using an emersion blender).
    • If you're using a regular blender, you may need to pulse and keep pushing/scraping the pumpkin down. If your pumpkin is too thick to blend properly, you can add a splash of water to give it a smoother blend.
    • Once your pumpkin is nice and smooth, use right away or scrape into a sealable jar and refrigerate for up to three days.

    Watch the Video!

    Nutrition

    Serving: 2tablespoon | Calories: 22kcal | Carbohydrates: 6g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 1mg | Potassium: 289mg | Fiber: 1g | Sugar: 2g | Vitamin A: 7236IU | Vitamin C: 8mg | Calcium: 18mg | Iron: 1mg
    Total Servings : 16
    HAVE YOU TRIED THIS RECIPE?Share how it turned out on Instagram and tag @beetofthewild & #beetofthewild

    Murray, M., Pizzorno, J., Pizzorno, L. (2005) The Encyclopedia of Healing Foods. Atria Books, New York.

    More Vegan & Dairy-Free Recipes

    • A cream coloured smoothie in a milk bottle with the tip of a white and grey straw peaking above the rim.
      Vanilla Spice Adaptogenic Smoothie (With Ashwagandha)
    • Homemade whipped cream swirled in an open latch jar with freshly used beaters of a hand mixer and a container of pink baking utensils behind.
      Maple Vanilla Cashew Whipped Cream (No Dairy)
    • A wooden spoon sunken into a jar of fluffy oat flour.
      Easy Homemade Blender Oat Flour
    • A labelled jar overflowing with granola.
      Simple Homemade Granola (Nut-Free, No Honey)

    Reader Interactions

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Rate This Recipe




    Primary Sidebar

    Welcome, Wild One!

    I'm Michelle,
    a shutterbug who believes in the healing power of real food, dancing to nature's rhythm and returning to our wild roots through simple, slow and natural living. With education in Holistic Nutrition and success in reversing my own food sensitivities, my mission is to provide wildly delicious recipes made with wholesome, nourishing ingredients, along with easy-to-digest information that uncomplicates healthy eating, home cooking and natural wellness. Read More…

    Stay Connected

    • Facebook
    • Instagram
    • Pinterest
    • Tumblr
    • Twitter
    • YouTube

    Don't Miss These Spring Recipes!

    A stack of golden-brown chocolate chip cookies surrounded by crumbs.

    Easy Almond Flour Chocolate Chip Cookies (Vegan, GF)

    Sweet Potato Muffins laying in a staggered row sprinkled with toasted almonds, thyme and surrounded by crumbs.

    Almond Thyme Savoury Sweet Potato Muffins (WFPB, GF)

    Two bowls of Cinnamon Berry Beet Smoothie freshly poured with the blender and a bowl of mixed berries sitting beside.

    Cinnamon Berry & Beetroot Smoothie Bowl (Raw, Vegan)

    Cashew cream served into glass cups from a latch jar with a spoonful of spilled cashews in front.

    Homemade Cultured Cashew Yogurt (Plain)

    Natural Wellness

    A table of whole food ingredients including mung beans, goji berries, turmeric, cinnamon stick herbs and oil.

    What Is Holistic Nutrition?

    A quarter pint jar filled with charcoal toothpowder and a toothbrush that just been dipped in resting beside.

    Homemade Charcoal Toothpowder

    Tune Into the Gram'

    Make Chive Blossom Vinegar with me! If your chive Make Chive Blossom Vinegar with me!

If your chives are budding like mine, give this save to make a beautiful, delicious and nutritious infused vinegar. Its garlicky-onion flavour is perfect for homemade salad dressings, marinades and more!

Plus, it’s rich in antioxidants, contains anti-inflammatory properties and makes a great digestive stimulant. 

Find the full recipe on the blog ↡
https://www.beetofthewild.com/chive-blossom-vinegar/
    It's almost parfait season! My absolute favourit It's almost parfait season! 

My absolute favourite summer breakfast (and snack) is a good ole' parfait. There's nothing like fresh-picked berries topped on crunchy granola and creamy yogurt. And nothing beats homemade! 

Which is why I love using my simple homemade granola and cultured cashew yogurt to make a delicious parfait base without the dairy and refined sugar 👏

As always, you can find both recipes on the blog and links in my bio ↡
@beetofthewild
    Spring has most definitely sprung! (or rather more Spring has most definitely sprung! (or rather more like summer this past week 🌞)

Even so, spring is associated with the wood element (or space/ether), and its associated organs are the liver and gallbladder. This means spring is a wonderful time to do some inner spring cleaning and support our detoxification pathways.

Adding more greens and sour-tasting foods to your spring dishes is a really simple way to do so.

However, pungent and white foods like garlic and onion can also be very beneficial! 

And since it’s a season of change and renewal, root veggies are another spring favourite for their grounding power. Especially beets (of course) because they also support detoxification. 

Happy spring cleaning, wild ones ♡
    Making a delicious homemade flatbread doesn’t ge Making a delicious homemade flatbread doesn’t get any easier than this. With just five simple, whole-food ingredients, this Almond Flour Flatbread comes together in less than 30 minutes! 

Not to mention, it’s incredibly versatile. With a subtle nutty flavour that doesn’t overpower, it’s the perfect bread base for almost anything. 

Plus, it's naturally free of grain, dairy and oil, making it suitable for many dietary needs/preferences, including gluten-free, paleo and WFPB.

Grab the recipe link in my bio ↡
@beetofthewild
    Follow on Instagram

    Footer

    • Instagram
    • Facebook
    • Pinterest
    • Twitter
    • Mail

    Home | About | Contact | Recipes | Nutrition Disclaimer | Photo & Recipe Policy | Privacy Policy | Subscription Agreement | Terms & Conditions

    Copyright © 2018 - 2023 Beet of the Wild.
    All Rights Reserved.