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    Home » Vegan & Dairy-Free Recipes » Easy Homemade Pumpkin Purée

    updated: January 29, 2021

    Easy Homemade Pumpkin Purée

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    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 mins
    Cook Time 45 mins
    Cooling Time 10 mins
    Total Time 1 hr 55 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?We love seeing your Beet of the Wild creations! Tag @beetofthewild on Instagram & use the hashtag #beetofthewild

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

    Posted by Michelle McCowan on October 10, 2020 Filed Under: All Recipes, Autumn Recipes, Gluten-Free Recipes, Homemade Cooking Staples, Oil Free Recipes, Vegan & Dairy-Free Recipes, Winter Recipes

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    I'm Michelle,
    the recipe developer and photographer behind Beet of the Wild. I have an insatiable thirst for knowledge and a passion for all things health and wellness. I'm a huge believer in returning to our wild roots through simple, slow and natural living. With education in Holistic Nutrition, Elemental Yoga and Energy Medicine, my goal is to provide the utmost delicious and nutritious recipes, along with up-to-date wellness tips and information to keep you living your most vibrant life! Read More…

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