This easy homemade pumpkin purée is a great way to add a nutritious boost to your autumn meals and baked goodies!
There's nothing like using fresh, homemade pumpkin purée, especially if it's made from homegrown pumpkins!
Pumpkin is considered to be autumn's superfood, and for good reason! It's loaded with vitamins, minerals, fibre and powerful antioxidants.
Health Benefits of Pumpkin Purée
Mineral-rich. Pumpkin is a great source of many minerals, including magnesium, calcium, potassium and iron.
Good source of fibre. Pumpkin Puré is a great source of fibre! It is especially rich in soluble fibre, making it excellent for gut health.
Rich in vitamin C. Pumpkin is a great source of vitamin C which makes it a great food for adrenal health, skin health and healthy immune function.
Great source of antioxidants. Pumpkin is rich in beta-carotene. This means it's an excellent source of antioxidants. However, beta-carotene specifically plays many crucial roles that contribute to eye, heart and skin health (to name a few).
Soothing digestive aid. Pumpkin Purée makes a great digestive aid. It's soothing to upset stomachs and is great for improving gut health. Along with vitamin C, it contains many B vitamins that help the stomach and intestines break down and absorb nutrients efficiently. Plus, fibre, iron and magnesium contribute to a happy, healthy gut. Not to mention pumpkin's anti-inflammatory properties!
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 long.
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!
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 / Immersion Blender
- 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 Homemade 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 immersion 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.
How Long Does Homemade Pumpkin Purée Last?
You can store your Homemade Pumpkin Purée for up to three days in the refrigerator or up to six months in the freezer.
Tips for Making Homemade Pumpkin Purée Perfectly
- 1. Use Sweet Pumpkin. Using the right type of Pumpkin is the number one key! While it can be tempting to make a large quantity out of a big ole Jack O’ Lantern, small Sweet Pumpkins (aka Pie Pumpkins) will give you a thicker texture, sweeter flavour and deeper orange colour.
- 2. Roast at 350°F. Pumpkin is full of nutrients you don’t want to waste! Avoid roasting at temperatures higher than 350 to get the most nutritional value out of your Pumpkin Purée.
- 3. Remove Skin when Warm. As soon as your pumpkin is cool to the touch (while still warm on the inside), you should be able to peel the outer skin right off. This saves a good chunk of time from having to scoop and scrape!
- 4. Blend / Mash. Once you’ve removed the outer skin, blend or mash your pumpkin to get a smooth and even purée. I find using an Emerson blender provides the best results. However, a regular blender, food processor, masher or even a fork will work just fine.
- 5. Press through a fine mesh sieve. This one is a bonus tip if you want to take it a step further for an extra smoothie purée. To remove any strands or chunks, you can press it through a fine mesh sieve.
Why You'll Love This Recipe
Nutrient-dense. Pumpkin Purée is full of nutrients, including minerals, antioxidants, vitamin C and fibre.
Easy to make. Making Homemade Pumpkin Purée is really quite simple! While it does take a little over an hour, it's well worth it and only takes about 20 minutes of preparation.
Suitable for many diets. Pumpkin Purée is naturally gluten-free, grain-free, vegan, paleo, and keto-friendly, making it suitable for many different diets.
Soothing to upset tummies. As mentioned above, Pumpkin Purée is a soothing digestive aid and great for when an upset tummy strikes.
Nutritious for dogs & cats. One of the things I love most about Pumpkin Purée is that dogs and cats can also reap its plethora of nutritional benefits! Plus, it can help soothe their upset tummies too, and is great for alleviating and preventing hairballs in cats.
More Autumn Recipes You Might Enjoy
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!
Easy Homemade Pumpkin Purée
- Blender / Immersion Blender
- Good Knife (Preferably a Chef's Knife)
- 1 Pie Pumpkin (or sweet pumpkin)
- ¼ cup Filtered Water (optional)
- 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 Homemade 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 immersion 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.