Pumpkin recipes 

Happy Halloween everyone!!!! Here’s some handy recipes if you’ve got lots of left over pumpkin flesh!!! Enjoy and Happy Fopping xxx * sw now advise to syn sweetener at 0.5 a tbs

Quick pumpkin curry

If you have lots of leftover pumpkin flesh from all that jack-o-lantern carving – this taste-packed curry is the perfect way to use it up!
Serves: 4

Cook time: ready in about 25 mins

Ready in: Less than 30 Minutes

Suitable for vegetarians

Syns per serving: FREE

Print recipe


1 onion

500g pumpkin

400g can sweetcorn

Low calorie cooking spray

2 tbsp mild curry powder

400g can chopped tomatoes

A small handful of fresh coriander

8 tbsp very low fat natural yogurt

Prepare the ingredients, peel, halve and thinly slice the onion, peel and cut the pumpkin into bite size chunks, rinse and drain the sweetcorn.

Cook the onion in a pan sprayed with low calorie cooking spray for 2-3 minutes, Add the pumpkin, curry powder and tomatoes and cook for a further 2-3 minutes.

Stir in 50ml water and bring to the boil. Reduce the heat and simmer gently for 8-10 minutes or until the pumpkin is just tender. Stir in the sweetcorn, remove from the heat and divide between four serving bowls.

Roughly chop the coriander and scatter over. Drizzle the yogurt and serve immediately with boiled rice.
Spicy cumin and pumpkin soup

Pumpkin spicy soup

This warming, lightly spiced soup marries the flavours of pumpkin with cumin to produce a soup that is deliciously comforting. To ring the changes, replace the pumpkin with butternut squash.
Serves: 4

Prep time: 10 minutes

Cook time: 35 minutes

Ready in: 30-60 Minutes

Suitable for vegetarians

Syns per serving: Free


Low calorie cooking spray

1 onion, peeled and finely chopped

1.2kg pumpkin, peeled, deseeded and roughly chopped

1 tbsp ground cumin

Salt and freshly ground black pepper

750ml vegetable stock

2 tbsp finely chopped coriander leaves

To serve

4 tbsp fat-free natural yogurt

Roasted cumin seeds



Spray non-stick saucepan with low calorie cooking spray and place over a medium heat. Add the chopped onion to the pan and stir-fry for 3-4 minutes until softened.

Add the pumpkin and ground cumin and stir-fry for 2-3 minutes. Season well, add the stock and bring to the boil. Cover, lower the heat and simmer gently for 20-25 minutes until the pumpkin is tender.

Allow the soup to cool slightly, place in a food processor and blend until smooth. Stir in the coriander and ladle the soup into warmed bowls. Garnish each bowl with a spoonful of yogurt and a sprinkle of roasted cumin seeds and paprika.

Pumpkin risotto

Serves: 4

Prep time: 15 minutes

Cook time: 50 minutes

Ready in: Over 60 Minutes

Suitable for vegetarians

Syns per serving: FREE

This brightly coloured dish of golden-orange pumpkin, red onion and white rice makes a substantial supper for four or a classic Italian starter for six.

450g pumpkin or squash

1 large red onion

1 tbsp lemon juice

850ml vegetable stock

1 garlic clove

350g dry arborio rice

A pinch of saffron

Salt and freshly ground black pepper

2 tbsp freshly chopped parsley


Slice the skin from the pumpkin and discard the seeds. Cut into 2cm chunks. Peel and finely slice the onion and toss in the lemon juice. Transfer both vegetables to a saucepan and pour over 275ml stock. Bring to the boil, cover and simmer for about 15 minutes until just tender. Turn off the heat and keep covered.

Peel and finely chop the garlic and place in a saucepan with the rice and 275ml stock. Bring to the boil and simmer for 5 minutes until the stock has evaporated.

Meanwhile, heat the remaining stock until just about to boil, and reduce the heat to maintain the temperature. Add the saffron and seasoning to the rice mixture and add a ladleful of stock; cook gently, stirring until absorbed.

Continue ladling in the stock until the liquid is absorbed and the rice is thick, creamy and tender. Keep the heat moderate. This will take 20-25 minutes.

Drain the pumpkin and red onion and stir gently into the rice. Heat through for 2 minutes.

Ladle into warmed serving bowls. Sprinkle with black pepper and parsley to serve.

Tip: If you like blue cheese, a little Stilton crumbled on top just before serving tastes wonderful!

Pumpkin pie

No crust means more room for the best part: cinnamon-spiced pumpkin pie filling. This whole pie is fewer Syns than one slice of regular pumpkin pie!

Serves: 4

Prep time: 5 minutes

Cook time: 1 hour

Ready in: Over 60 Minutes

Syns per serving: 1½

suitable for vegetarians


1 (16oz) can pure pumpkin

5 medium eggs, beaten

1 tbsp ground cinnamon, or to taste

1 tbsp pumpkin spice, or to taste

¼ cup sugar substitute or to taste

Low-calorie cooking spray

¾ cup of fat-free evaporated milk

1 tbsp cornstarch


Preheat the oven to 375°F. Blend all of the ingredients together and place in an ovenproof pie dish which has been sprayed with low-calorie cooking spray. Place this dish in a bigger dish that”s filled with half an inch of water-this will prevent the pie from burning.

Bake for 50 to 60 minutes, or until a knife inserted into the middle comes out clean.

Tip: Serve with whipped cream on top for ½ Syn per tbsp.

Salted caramel pumpkin cake


Butternut squash or pumpkin
Stevia (4 tbs)
An egg
Salted caramel flavouring (1.5 capfuls)
4 scan bran (I’d usually use 5)
2 tsp of choc shot, any flavour. I used coconut. (1 syn)
Peel some bns & microwave it until soft, approx 10 minutes. Then mash. I didn’t weigh it, but it’s about a 1/4 of a squash.
Break up the scan bran and blitz in a food processor.

Soak this in boiling water, don’t add too much or it’ll go mushy. Just enough to cover the scan bran.

Add the other ingredients, inc the squash and blitz for 5 seconds.

Pour in to a microwaveable tub and microwave for 5 minutes, the cake should come away from the side. Slice and serve with drizzled choc shot, cinnamon or sweetener and some fruit for more speed. Lush!!!!!



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