Pan-fried pumpkin is a tasty and light recipe. This anti-waste dish (due to the use of the skin) with its crispy exterior and soft interior will surprise you. For a lighter version, try the oven-baked pumpkin without anything; for a sweet and sour version, season it with sugar and vinegar; or to make it tastier, you can enrich it with breadcrumbs or flour, onions, or the enveloping aroma of rosemary. Below are tips for choosing the best pumpkin variety to prepare this recipe.
Pumpkin skin is rich in fiber, vitamins, and antioxidants, but it can be slightly tougher. Consuming it reduces food waste and makes this side dish more interesting and crispy.
SEASON of #pumpkin – from August to April
(pumpkins can be stored in a cool, dry place for months after harvesting)
RECIPES with pumpkin
- Difficulty: Easy
- Cost: Economical
- Preparation time: 15 Minutes
- Portions: 4
- Cooking methods: Stovetop
- Cuisine: Healthy
- Seasonality: Autumn, Winter, and Spring
- Energy 68.34 (Kcal)
- Carbohydrates 9.58 (g) of which sugars 4.04 (g)
- Proteins 1.48 (g)
- Fat 3.65 (g) of which saturated 0.58 (g)of which unsaturated 0.03 (g)
- Fibers 0.77 (g)
- Sodium 98.38 (mg)
Indicative values for a portion of 118 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Pan-Fried Pumpkin
- 1.3 lbs Delica pumpkin (or other pumpkin with thin and smooth skin: butternut, hokkaido, muscat, vanity)
- 1 drizzle extra virgin olive oil (or peanut oil)
- to taste fine salt
- to taste thyme (or rosemary or garlic)
The calories of a portion of pan-fried pumpkin are below
Tools
- Pan non-stick
- Cutting Board
- Knife smooth blade
Pan-Fried Pumpkin
Wash the pumpkin thoroughly on the outside, cut it into slices and remove any internal fibers and seeds. Then, without peeling it, cut it into regular pieces.
Pour a drizzle of oil into a non-stick pan (or a wok). Add the chopped pumpkin, salt, and season to taste with a clove of garlic (or dried garlic powder) and your preferred herbs.
Cook the pumpkin over high heat, cover with a lid, and wait until the pumpkin is toasted on one side before stirring. Continue cooking until your preferred doneness is reached. It will take 15-20 minutes.
Pour the chopped pumpkin (cubed or sliced) into a bowl, sprinkle with breadcrumbs (or flour), salt, and your preferred seasonings. Mix with your hands to make the powders adhere evenly to the pumpkin flesh.
Cook in the pan as above.
Heat the oil in a pan over medium heat, add the sliced onion, and let it soften. Add the cubed pumpkin, season with salt and rosemary. Cook until it becomes soft and slightly golden, stirring occasionally.
In a non-stick pan, heat a drizzle of oil and add the cubed pumpkin. Cook until it becomes soft and starts to brown, stirring occasionally. It will take about 15 minutes. Once the pumpkin is cooked, lower the heat and add cheese (mozzarella or taleggio in pieces, grated parmesan, or even vegan cheese). If you are vegan, you can replace the cheese with nutritional yeast.
Ensure to stir constantly so that the cheese does not stick to the pan, serve the pumpkin with the melted cheese hot.
In a pan, heat the oil. Add the diced pumpkin and brown it, then add balsamic vinegar (or soy sauce) and sugar. Cook, stirring, until the liquid reduces and becomes a syrup. Serve the sweet and sour pumpkin hot, garnishing with sesame or chia seeds.
STORING pan-fried pumpkin
It is recommended to consume the pan-fried pumpkin hot and freshly cooked. If necessary, it can be stored covered in the refrigerator for up to 4 days. Reheat in a pan for a few minutes before serving.
Curiosities
How to choose a pumpkin?
Choose a small and firm pumpkin, with a uniformly colored skin, free from dents or spots. Ensure the stem is intact and dry; when it becomes dry, the pumpkin is ready to be consumed.
When should you not eat pumpkin?
Avoid eating pumpkin if it shows signs of mold or has a bad smell.
Can people with constipation eat pumpkin?
Yes, pumpkin can be beneficial for people suffering from constipation and hemorrhoids. It contains dietary fibers that can help improve bowel regularity. However, it’s important to also drink an adequate amount of water when increasing fiber intake to obtain the maximum benefits.
