The raw marinated pumpkin is a recipe I didn’t know, it is not part of the culinary tradition of my area, so much so that until a couple of years ago I didn’t even know that pumpkin can be eaten raw. It was a wonderful discovery, I like it a lot!

A discovery for which I must thank Lina Felicia. It’s not the first time Lina has shared her recipes with me and, above all, so much useful information: do you remember the sun-dried tomato spread? and that wonderful idea of frozen tomato seeds? There you go.

And since there’s no two without three, today is the day of the marinated pumpkin with aromatic herbs, which she taught me. I present it to you in two different versions: the thinly sliced one, which Lina explained to me in every detail (you will find everything in the procedure), and also the one that was my very first marinated pumpkin as a self-taught, which I had cut into slices a bit too thick. But then, transformed into pumpkin carpaccio version, they had their moment of glory and therefore I decided it was worth proposing it. 😊

Since the Light and Tasty section dedicates today’s issue to autumn ingredients, I decided on a recipe with pumpkin because when autumn arrives, pumpkin is my favorite vegetable, it has the color of dry leaves and also the color of the sun, that sun that this year is still giving us beautiful days (and I am happy about it! ☀️).

And then, for me, marinated pumpkin is a bit of a seasonal transition recipe because it’s a fresh recipe, although made with an autumn and winter vegetable.

And it is suitable for various occasions: as a simple side dish to meals, added to appetizers (let’s get ready now to think about those for Christmas!), and I like it a lot in sandwiches, kind of like pickles, it adds that extra flavor to all fillings, try it! 😉

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Difficulty: Easy
Cost: Inexpensive
Rest time: 1 Day
Preparation time: 20 Minutes
Portions: 2
Cooking methods: No Cooking
Cuisine: Italian
Seasonality: Autumn, Winter

Ingredients

9 oz yellow pumpkin (I used butternut for the carpaccio and hokkaido for the thin version)
3 tablespoons extra virgin olive oil
3 tablespoons vinegar
mixed herbs (to taste)
garlic
chili pepper

Tools

Container flat-bottomed with lid
Peeler
Brush

Steps

First, prepare the marinade.
Pour equal parts oil and vinegar into a glass, one chopped garlic clove, spicy chili pepper, and a mix of aromatic herbs to taste (oregano, mint, marjoram, thyme, sage, or others) dried or fresh. If fresh, it’s better to chop them, even roughly.
Wash and dry the pumpkin and cut it into large pieces.
If desired, you can slice the pumpkin without peeling it. I preferred to peel it, but to minimize waste, I peeled it using the peeler.
Then slice the pumpkin with the peeler, as in the following two photos:
Arrange the pumpkin slices in a flat-bottomed container.
Moisten each layer with the aromatic oil and vinegar emulsion. A kitchen brush is useful for this purpose.
Close the container with the lid (or cling film).
Let it marinate until the next day, taking care to mix the slices at least a couple of times so that the pumpkin slices on the surface can be moistened with the marinade that has inevitably settled on the bottom.
To prepare marinated pumpkin carpaccio, the procedure is similar to the one described in the previous steps for thin pumpkin, but in this case, the pumpkin is sliced with a knife, and therefore the slices came out a bit thick for me.
The marinating will take longer, up to 48 hours, time that may vary depending on the thickness of the slices (I’m sure you’ll be able to cut them better than I did! 😃).
☝ As can be seen from the following photos, having used the butternut pumpkin, I obtained round slices (more or less 😊) because I sliced only the neck, the elongated part of the pumpkin, which is seedless, the most suitable part for this carpaccio-like version.
📌 The marinating time can vary not only depending on the thickness of the slices or the variety of pumpkin (some have firmer flesh and others more tender) but also on the type of vinegar used.
In fact, as my friend Lina Felicia had already explained to me, and as I have personally found, there is a noticeable difference between homemade vinegar and purchased vinegar. The former is usually lighter, the latter stronger, and this can determine different marinating times due to acidity.
🔹 If stronger and more pungent vinegar is not to your liking, you can lighten it by diluting it with a part of white wine.

Salt-Free Tips

Salt-Free Marinades are very important in a low-sodium diet. In this case, vinegar does all the work, that of flavoring without using salt, helped by garlic and chili pepper and the unsurpassable aromatic herbs.

If you are interested in reducing or eliminating salt, always remember to:
■ Gradually reduce salt, the palate needs to get used to it slowly and should not notice the gradual reduction.
■ Use spices. Chili pepper, pepper, curry, nutmeg, cinnamon, cloves, cumin…
■ Use aromatic herbs. Basil, parsley, oregano, thyme, sage, marjoram, rosemary, mint…
■ Use seeds. Sesame, pine nuts, almonds, walnuts…
■ Use spicy or fruity vegetables. Garlic, onion, lemon, orange…
■ Use my salt-free vegetable granules
■ Prefer fresh foods.
■ Avoid cooking in water, prefer cooking methods that do not disperse flavors (grilling, en papillote, steaming, microwave)
■ Avoid bringing the salt shaker to the table!
■ Occasionally allow yourself a break from the rule. It’s good for the mood and helps to persevere.

If you do not want, or cannot, give up salt:
■ You can still try my recipes by salting according to your habits.

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Light and Tasty:

I greet you with the autumn recipes from my Light and Tasty Team colleagues:

Carla Emilia: Baked mushrooms and potatoes
Daniela: Rice pudding with pears, hazelnuts, and honey
Elena: Cavour Cauliflower
Milena: Savory tart with Brussels sprouts and speck
Serena: Strawberry grape jam

Delicious Recipes

Marinated Pumpkin with Herbs (in 2 Versions)