In Season: The Great Pumpkin

Low in calories and rich in antioxidants and fiber, they have pluses that go way beyond pie.

Pumpkins have a way of reinventing themselves: They sit on doorsteps making scary faces at Halloween, then reappear in pies on Thanksgiving tables a month later. But there’s much more in their bag of tricks: The sweet flesh is ideal for lending moisture and texture to baked goods like muffins—and it’s a flavor boost in savory dishes, too, like Food Network chef Bobby Flay’s favorite pumpkin soup recipe below.

Orange power
Pumpkins aren't just a good at flavor, they pack in essential nutrients. Their color is a dead giveaway to all the beta-carotene inside, which protects you from cancer and heart disease. It’s an anti-aging secret weapon, too, because of its power to protect your skin from damage that causes wrinkles.

1/2 cup of cooked pumpkin has more than 100 percent of the RDA of vitamin A. It’s also a good source of fiber, potassium, riboflavin, and vitamin C.

Pumpkin pointers
Canned pumpkin actually has more vitamin A, calcium, folate, and fiber than fresh, though fresh pumpkin tastes lighter and sweeter if you have an hour or two to roast it.

For recipes, choose a pumpkin that’s specifically grown for eating, such as the sugar pumpkin, the mini version of the jack o’lantern-size pumpkin in grocery stores and at farmers’ markets in the fall. Look for one that’s blemish-free and heavy for its size. Store at room temperature up to a month, or in the refrigerator for up to three months.

Europeans often use pumpkin seed oil on salads. It’s high in good-for-you fats and has been shown in studies to help with prostate problems. Make a simple vinaigrette with sherry or apple cider vinegar, pumpkin seed oil, salt, and pepper and serve over greens or chopped fresh vegetables. Find pumpkin seed oil in specialty food stores, Whole Foods Markets, or online at Chefsshop.com.

Go beyond the pie
Pumpkin is interchangeable with other winter squashes in most recipes. Try adding the puree to your pancake batter or quick bread recipes. It’s also great in savory dishes such as soup, quiche, risotto, and vegetable lasagna, either pureed or roasted and cubed. A baked pumpkin shell is the perfect edible serving container for soup, like this one, adapted from Bobby Flay’s Mesa Grill Cookbook (Clarkson Potter, October 2007). Bobby loves cooking with pumpkin: “It’s a great canvas for bold flavors” like those in this soup, he says.

Cinnamon Pumpkin Soup
Makes 6 to 8 servings

Make the chipotle chile puree called for below by mixing canned chipotle chiles in adobo sauce (in the Latin aisle of your grocery store) in your blender. Crema, another ingredient below, is Mexican sour cream. You can substitute reduced-fat sour cream if you can’t find crema in your grocery’s dairy section.

Boil 3 cups low-sodium chicken broth in a large saucepan over high heat. Whisk in 3 cups pumpkin puree, 1 teaspoon ground cinnamon, 1 teaspoon ground ginger, 1/2 teaspoon allspice, 1/4 teaspoon nutmeg, 2 tablespoons honey, 2 tablespoons maple syrup, and 2 teaspoons chipotle chile puree. Reduce heat to low, and simmer, stirring occasionally, 15 to 20 minutes. Remove from heat, and whisk in 1/4 cup crema (or reduced-fat sour cream) and 1 teaspoon each of kosher salt and pepper. Mix 1/2 cup crema (or reduced-fat sour cream) and 1 teaspoon ground cinnamon in a small bowl. Ladle soup into bowls, drizzle with cinnamon crema, and sprinkle with roasted pumpkin seeds (see recipe below).

Roasted Pumpkin Seeds
Preheat oven to 325º. Toss 1 cup raw pumpkin seeds with 2 tablespoons vegetable oil and 2 teaspoons kosher salt. Spread seeds evenly on a baking sheet and bake, tossing occasionally, 15 to 20 minutes or until light golden brown and crisp. Let cool.