When we think of fall, we think of cozy sweaters, colorful leaves, and — of course — pumpkins. When this beloved gourd starts popping up in grocery stores, you know autumn has really arrived.
But cooking a whole pumpkin can be tedious and time-consuming, leaving some of us reluctant to tackle recipes that include this seasonal ingredient. Enter canned pumpkin.
A can of pumpkin purée is like a hidden treasure in your pantry. Ready whenever you need it, it’s incredibly versatile in sweet and savory recipes alike, making it easy to incorporate into your diet. Canned pumpkin is also as nutrient dense as fresh pumpkin — if not more so. It’s packed with vitamins A, C, and E, which are good for your eyes and skin as well as your immune system. And it’s full of fiber, which supports digestive health and blood-sugar control.
In these recipes, canned pumpkin is paired with the warming spices of Indian cuisine — like cumin, coriander, turmeric, garam masala, and cardamom — to enhance the pumpkin’s mildly sweet, earthy flavor. Try these Indian-inspired recipes to experiment with it in new ways.
Pumpkin Red Lentil Stew
Makes 4 servings • Prep time 15 minutes • Cook time 30 minutes
- 2 tbs. coconut or avocado oil
- 1 tsp. cumin seeds
- 1 yellow onion, chopped
- 2 cloves garlic, minced
- 1-inch piece of ginger, grated
- 1 tsp. ground coriander
- 1 tsp. ground turmeric
- ½ tsp. chili powder
- 1 cup red lentils, rinsed
- 4 cups vegetable broth or water
- 1 medium potato, cubed
- ¾ tsp. sea salt, plus more to taste
- ½ tsp. freshly ground black pepper, plus more to taste
- 1 15-oz. can pumpkin
- 1 10-oz. bag frozen peas and carrots
- Fresh cilantro for garnish
- Place a large pot over medium heat, then add the oil and heat until shimmering. Add the cumin seeds and let them sizzle for a few seconds, then stir in the chopped onion and sauté until translucent, about three to five minutes.
- Add the garlic and ginger and cook for about one minute. Stir in the coriander, turmeric, and chili powder, and cook for another minute until fragrant.
- Add the red lentils and stir to mix well with the spices, then pour in the vegetable broth or water, and bring the mixture to a boil. Add the cubed potato, salt, and pepper, then reduce the heat to low, cover the pot, and simmer for about 10 minutes or until the lentils and the potatoes are nearly cooked through, stirring occasionally.
- Stir in the pumpkin and the frozen peas and carrots. Season with more salt and pepper to taste. Cover and simmer for another 10 minutes, until the lentils and vegetables are tender.
- Taste and adjust seasoning as needed; add water to thin if necessary.
- Serve the stew hot, garnished with fresh cilantro.
Pumpkin Butter Chicken
Makes 4 servings • Prep time 15 minutes • Cook time 35 minutes
- 2 tbs. butter
- 1 yellow onion, finely chopped
- 3 cloves garlic, minced
- 1-inch piece of ginger, grated
- 1 lb. boneless, skinless chicken thighs or breasts, cut into bite-sized pieces
- 1 tsp. ground cumin
- 1 tsp. ground coriander
- 1 tsp. paprika
- ½ tsp. garam masala
- ½ tsp. ground turmeric
- ½ tsp. chili powder
- 1 tsp. sea salt
- 1 15-oz. can pumpkin
- 1 8-oz. can tomato sauce (about 1 cup)
- 2 tbs. dried fenugreek leaves, also known as methi (optional)
- 1 cup heavy cream (or 1 can full-fat coconut milk)
- Cooked rice or naan for serving
- Fresh cilantro for garnish
- Heat the butter in a large skillet over medium heat. Add the chopped onion and sauté until translucent, about three to five minutes.
- Add the minced garlic and grated ginger and sauté for another minute.
- Add the chicken to the skillet and cook for three to five minutes, until it’s just beginning to brown, and then add the spices and salt and stir to coat the chicken. Cook for a few minutes more, until the spices are fragrant.
- Add the pumpkin, tomato sauce, and dried fenugreek leaves (if using), and stir well to combine. Bring the mixture to a low simmer, then cover the skillet and simmer on low heat for about five minutes.
- Add the heavy cream or coconut milk and stir to combine. Cover the pot and continue to cook on low heat until the chicken is cooked through, about 10 to 15 minutes, stirring occasionally.
- Taste and adjust seasoning as needed; add water to thin if necessary. Serve the butter chicken hot with cooked rice or naan, garnished with fresh cilantro.
Pumpkin Farro Curry
Makes 4 servings • Prep time 15 minutes • Cook time 55 minutes
- 3 tbs. ghee, divided
- 1 cup cubed paneer (or firm tofu)
- 1 tsp. cumin seeds
- 1 yellow onion, finely chopped
- 2 cloves garlic, minced
- 1-inch piece of ginger, grated
- 1 tsp. ground coriander
- ½ tsp. ground turmeric
- ½ tsp. garam masala
- 1 tsp. sea salt
- ½ tsp. freshly ground black pepper
- 1 15-oz. can pumpkin
- 1 cup farro, rinsed
- 4 cups vegetable broth (or water)
- 1 cup fresh spinach leaves, chopped
- Naan for serving
- In a large pot or skillet, heat 1 tablespoon of the ghee over medium heat. Add the paneer or tofu cubes and cook until browned lightly on all sides, about seven to 10 minutes. Remove the cubes from the pot and set aside.
- Add the remaining 2 tablespoons of ghee to the pot, then add the cumin seeds and let them sizzle for a few seconds. Stir in the chopped onion and sauté until translucent, about three to five minutes.
- Add the minced garlic and grated ginger and cook for about one minute. Stir in the spices, salt, and pepper, and cook for another minute until fragrant. Add the pumpkin and the farro, stirring to mix well with the spices.
- Pour in the vegetable broth or water and bring the mixture to a boil. Then reduce the heat to low, cover the pot, and simmer for about 20 to 25 minutes, stirring occasionally.
- Once the farro is almost cooked through, add the chopped spinach and paneer or tofu cubes. Continue to simmer for another five to 10 minutes until the farro is tender.
- Taste and adjust seasoning as needed; add water to thin if necessary. Serve the curry hot, with naan.
Pumpkin Halwa
Makes 4 servings • Prep time 10 minutes • Cook time 35 minutes
- ¼ cup ghee
- 1 15. oz can pumpkin
- 1 14-oz. can sweetened condensed milk or dairy-free alternative
- ¼ cup milk or dairy-free alternative
- ½ tsp. ground cardamom
- 1 cup chopped roasted nuts (such as pistachios, walnuts, or pecans), plus more for garnish
- Place a heavy-bottomed pan over medium heat, then add the ghee and heat until melted. Add the pumpkin and stir well to combine. Cook over medium-low heat, stirring frequently, for about five minutes.
- Add the sweetened condensed milk and the milk to the pan and stir to mix well. Reduce the heat to low and continue cooking the mixture, stirring often, until it thickens and starts to come together, about 15 to 20 minutes.
- Add the cardamom and continue to cook until the halwa looks glossy and somewhat darker. It will start to pull away from the sides of the pan when it’s reduced enough.
- Add the nuts and stir to combine, then remove from the heat and allow the halwa to cool slightly.
- Serve garnished with extra chopped nuts.
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