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Easy Pumpkin Puree from Scratch

Posted by Geoff Beaty on 3 October 2021
Easy Pumpkin Puree from Scratch

The recipe is easy to make and is delicious!

You are looking at 45 to 60 minutes of roasting time, but that’s really not too bad, especially since it makes your home smell amazing.

You can make pumpkin purée in advance, too. It will keep for a week in the refrigerator and for months in the freezer.


  • Butternut Pumpkin – You’ll need about 7-8 cups of peeled and diced butternut pumpkin, so make sure you get a big one or 2 small or medium-sized ones. The amount doesn’t have to be exact though, so don’t worry too much!
  • Onion & Garlic – These two aromatics add a lot of flavour, so I wouldn’t recommend skipping them. For a flavour twist, you could also add some fresh ginger here.
  • Carrot – Gives the soup more texture, colour, and a naturally sweet flavour. You can always add a bit more if you like, it doesn’t have to be exact.
  • Cinnamon & Nutmeg – The combination of these warming spices adds depth to the sweetness of the butternut squash. 
  • Vegetable Stock – Any vegetable broth or stock works. You can use homemade or store-bought carton or cubed broth.
  • Coconut Milk – Optional but I really like this addition for added richness and creaminess.


Give the pumpkin a good rinse, then get to cutting it in half. It’s pretty easy, especially when you are using the smaller varieties.

If the pumpkin doesn’t sit steady, slice a small bit away from the bottom so that it does. Then plunge a heavy knife into the top near the stem and push down to the bottom.

Keep your fingers out of the way. I find a tea towel helps to keep the pumpkin from moving around on me.

Rotate the pumpkin and make a cut from the stem to the bottom again. Wiggle the knife through the bottom so that all but the stem is cut. Don’t try to cut through the stem, it’s way too tough.

Finally, pull the two halves apart. As you do this, the top of the pumpkin should break just under the stem and the stem can be pulled away.

Scoop out the seeds.

Lightly season the inside of the pumpkin halves with pink salt, then place cut-side-down onto the baking sheet. Place the cleaned carrot (if using) on the baking sheet.

Bake until the pumpkin can easily be pierced with a knife in several places and the flesh is pulling away from the skin, 45 to 60 minutes.

Cool until you can safely handle the halves, then scoop out the soft flesh into a large saucepan with the carrot, onion, garlic, stock and optional ginger. Simmer till the onion is soft. Add spices, simmer for just 2 or 3 minutes more. You can add the coconut milk right at the end of the cooking or directly into the serving bowl.

Place it in a food processor — depending on how large the pumpkin is, you may need to do this in two or more batches.

Process until very smooth, 3 to 5 minutes.

NUTRITION PER SERVING: Serving Size 1 cup / Calories 49 / Protein 2 g / Carbohydrate 12 g / Dietary Fibre 3 g / Total Sugars 2 g / Total Fat 0 g / Saturated Fat 0 g / Cholesterol 0 mg

Author:Geoff Beaty
Tags:NewsDiets & RecipesCancer


  • The Institute for Functional Medicine
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  • Naturopaths and Herbalists Association of Australia