Dietary pumpkin dishes: 15 simple PP recipes

Pumpkin season begins in mid-September, and nutritionists consider this vegetable one of the healthiest for weight loss and a healthy diet. To be honest, I used to underestimate pumpkin and didn’t even like it until I learned how to cook it and use it in my PP dishes. Now I have completely changed my mind about this vegetable and I can’t even imagine my diet without it.

Today I want to share my favorite healthy recipes made with pumpkin. They are so different that it is simply impossible to choose just one, try each one. Here I have collected only proven recipes that I repeat regularly. All the recipes are simple, easy, yet colorful and interesting, and if you love pumpkin, these recipes will make you love it even more.

Cottage cheese and pumpkin casserole with poppy seeds

An incredibly beautiful, delicious casserole made from two healthy products. The casserole does not have a pronounced pumpkin flavor, and the cottage cheese turns out very soft. This dessert can be safely eaten even in the evening, since the recipe does not contain wheat flour or sugar.

KBJU per 100 g: 101/9/4/7.

Ingredients:

Curd dough:

• Cottage cheese – 500 g.
• Eggs – 4 pcs.
• Poppy – 20 g.
• Starch – 1 tbsp. l.
• Stevia.

Pumpkin dough:

• Boiled pumpkin – 500 g.
• Honey – 1 tsp.
• Lemon zest.
• Egg – 1 pc.
• Starch – 1 tbsp. l.

Preparation:

1. Pour boiling water over the poppy seeds and leave to swell for a couple of minutes. Place the swollen poppy seeds on a paper towel to remove excess liquid.
2. Let's prepare the curd mixture. Separate the yolks from the whites. Add cottage cheese, starch, and poppy seeds to the container with the yolks. Blend the mixture with an immersion blender until smooth.
3. Add a little stevia to the whites and beat with a mixer until stiff peaks form. Place the whipped whites into the curd mixture. Carefully combine both masses with a silicone spatula.
4. Place the pre-boiled pumpkin in a blender bowl and puree until pureed. We also add egg, honey, starch, and a little lemon zest. Mix well.
5. Grease the silicone mold with vegetable oil. Place 2-3 tbsp into it alternately. l. each dough, one on top of the other. You can shake the mold periodically to ensure the dough is evenly distributed.
6. Place the pumpkin casserole in an oven preheated to 180 degrees for about 40 minutes. Be sure to check the readiness of the dough with a toothpick.

Pumpkin puree soup

The recipe for dietary pumpkin soup-puree includes several spices, which gives the dish an aroma and piquant taste. In addition, spices speed up metabolism, and the puree-like structure allows you to quickly feel full, which has a positive effect on the weight loss process.

The beans included in the soup will provide the dish with vegetable protein without overloading it with fats. For 8 servings you will need:

• 1 tsp. vegetable oil;
• chop 1 onion;
• chop 5 cloves of garlic;
• chop 1 red hot pepper;
• one and a half tsp. ground cumin, oregano, salt;
• 8 glasses of water or broth;
• 800 g baked pumpkin puree;
• 400 g boiled beans (you can use canned ones);
• 2 tbsp. l. red wine vinegar;
• 2 tbsp. l. honey

In a deep container, fry the onion, garlic and red pepper in oil for 3-5 minutes until soft. Add spices and cook for another 2 minutes. Pour the broth, pumpkin puree and beans into the pan. Cook for 20 minutes without covering with a lid. Then add vinegar, honey and cook for another 3-5 minutes.

Remove the pan from the stove. Using an immersion blender, puree the mixture until smooth. Serve warm and top with pumpkin seeds.

A serving of soup cooked with meat broth is about 190 calories. If you cook the soup with vegetable broth, it contains 150 calories per serving. The calorie content of water soup is only 115 calories per serving. More diet soup recipes.

Pumpkin puree soup with cream – PP recipe

A light and very healthy pumpkin puree soup with a pleasant creamy taste. When serving the soup, it is advisable to sprinkle it with grated cheese, pumpkin seeds or add rye crackers.

KBJU per serving: 100/2/6/9.

Ingredients:

• Pumpkin pulp – 700 g.
• Onions – 120 g.
• Cream 10% – 150 ml.
• Butter – 15 g.
• Salt to taste.
• Water – 700 ml.
• Curry seasoning – ⅓ tsp.

Preparation:

1. Peel the pumpkin and cut into cubes. By the way, for this recipe it is better to use unsweetened varieties of pumpkin.
2. Cut one large onion into random pieces.
3. Place the onion and pumpkin in a small saucepan and fill with water to the level of the vegetables. Bring everything to a boil, cook the vegetables under the lid until tender, stir occasionally.
4. When the vegetables are well cooked, add curry seasoning and a little salt. It is important not to oversalt; you want the soup to have only a slightly salty taste.
5. Turn off the stove and blend everything with an immersion blender until smooth. Next, pour the cream into the puree and add butter. Mix well.

The essence of the pumpkin diet

Weight loss programs based on the consumption of simple pumpkin dishes are not one, but several.
Their principle is the same, the result, if all the rules are followed, is a loss of up to 10–12 kg of excess weight. The essence of the pumpkin diet is as follows:

• The diet can be one-day (fasting day), designed for 4, 7, 12 days. Fasting days are allowed to be done at intervals of 2 weeks. Eat 1 kg of boiled pumpkin pulp per day, dividing the total volume into 5 doses.
• The 12-day diet involves repeating the 4-day diet program three times, the menu of which consists of pumpkin porridge with millet (rice) and pumpkin puree. The weekly diet is more varied: in addition to pumpkin dishes, you can eat other vegetables, fresh and dried fruits, berries, and dairy products.
• Dietary pumpkin dishes allowed for consumption while following a diet for weight loss are soups and puree soups, porridges, vegetable side dishes, puddings, casseroles, salads, baked goods, and cold desserts.
• Pumpkin can be eaten raw, baked in the oven, boiled, stewed, or steamed. The main thing is to eat a certain amount of pumpkin every day for breakfast, lunch or dinner. However, the total calorie content of food eaten should not exceed 1500 kcal.
• sugar, fatty, spicy and fried foods are prohibited It is recommended to limit the amount of salt to a minimum. Drink as much clean water, herbal teas, juices (vegetables, fruits) as possible. Meal plan: three meals a day. Snacking is not advisable.

Omelet with pumpkin, chicken breast and herbs

A recipe for a tender, juicy and tasty omelet with pumpkin and chicken for dietary nutrition. The chicken breast is soft, and the Provençal herbs complement the dish perfectly. If a serving of omelette is not enough for you, you can feel free to add some side dish to your taste.

KBJU per 100 g: 109/12/5/3.

Ingredients:

• Pumpkin pulp – 250 g.
• Chicken eggs – 6 pcs.
• Chicken breast fillet – 250 g.
• Milk 2.5% – 60 ml.
• Onions – 30 g.
• Coconut oil – 10 g.
• Provencal herbs.
• Salt.

Preparation:

1. In a hot frying pan with vegetable oil, sauté finely chopped onions until soft.
2. Cut the chicken breast fillet into small pieces. Place in a frying pan and fry, stirring constantly. When the chicken meat turns white, add salt and a generous pinch of Provençal herbs.
3. Grate the pumpkin pulp on a coarse grater. Place in a frying pan and combine with the prepared chicken. Simmer under the lid for 2-3 minutes.
4. Let's prepare the omelette mixture. Beat eggs into a deep container, add salt and milk. Mix with a whisk, but do not beat.
5. Pour the omelette mixture into the pan. Close the lid and cook the omelette over low heat until cooked. When serving, sprinkle the omelette with chopped herbs.

Who is pumpkin contraindicated for?

Before you prepare dietary pumpkin dishes and go on a diet, you need to make sure that there are no contraindications to consuming this healthy vegetable.

Due to the high content of plant fiber, pumpkin is not recommended to be included in the diet for the following conditions:

• gastrointestinal diseases;
• problems with the pancreas;
• allergies or individual intolerance to products used in dietary recipes with pumpkin;
• weak immune system;
• any chronic diseases.

It is not advisable to overuse pumpkin dishes for pregnant and lactating women, children, and the elderly. Any pumpkin diet is not suitable for professional athletes and people regularly exposed to increased physical activity.

A low calorie diet can cause a slowdown in metabolic processes and lead to muscle loss.

Pumpkin baked with apples in the oven

A healthy autumn dessert that can be eaten as a separate dish, used as a pie filling, or added to porridge. The recipe is very simple and easy to adapt to your taste. Baked pumpkin with apples can be supplemented with honey, nuts, seeds, yogurt, and various sauces.

KBJU per 100 g: 41/1/1/9.

Ingredients:

• Pumpkin – 300 g.
• Apples – 4 pcs.
• Raisins – 15 g.
• Water – ½ cup.
• Cinnamon to taste.
• Walnuts – 15 g.
• Jerusalem artichoke syrup.

Preparation:

1. Peel the pumpkin and cut into medium-sized cubes. Peel the apples and cut them into approximately the same pieces as pumpkin.
2. Take any deep baking dish and place the prepared slices into it.
3. Add washed raisins. Sprinkle with ground cinnamon for a richer taste. Mix the products together and fill everything with water.
4. Cover the pan with foil and place in the oven. Bake at 200 degrees for 40–45 minutes.
5. Sprinkle the finished dish with chopped walnuts. Drizzle with liquid honey or any natural syrup without sugar.

Pickled pumpkin

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Ingredients

• 700 g pumpkin;
• 300 g sugar;
• 500 ml water;
• 100 ml 9 percent vinegar;
• 8 cloves;
• 4 peas of allspice;
• 4 black peppercorns;
• 1–2 slices of ginger root;
• 2 pinches of nutmeg;
• 1 cinnamon stick.

Preparation

Pickled pumpkin has a pleasant sweet and sour taste and the aroma of fragrant spices. This dish is served as a side dish or a savory snack.

Dissolve sugar in water at room temperature, add vinegar and pour the resulting marinade over pumpkin cut into small pieces (about 2 × 2 cm). Cover the container with a lid or cling film and place in the refrigerator for 12 hours.

Then add spices to the pumpkin and bring the mixture to a boil over medium heat. Reduce the heat and cook the pumpkin for another 7-15 minutes, until the pieces are easily pierced with a fork.

Let the boiled vegetable sit under the lid for half an hour, then remove the spices and place the pieces in a sterile airtight container. The pickled pumpkin is ready and begging to be served on your table!

PP manti with pumpkin made from whole grain flour

Pumpkin manti turns out incredible - soft, juicy, aromatic filling and thin, very tasty dough. The recipe is dietary, and also without the addition of meat and eggs, so it is perfect for fasting and vegetarians.

KBJU per 100 g: 101/4/1/20.

Ingredients:

• Pumpkin – 500 g.
• White wheat flour – 250 g.
• Onions – 120 g.
• Hot water – 210 g.
• Ground black pepper.
• Cumin – ½ tsp.
• Salt.

Preparation:

1. Mix whole grain wheat flour with salt. Add hot water and knead the dough. The dough should be soft and elastic. Gather the finished dough into a ball, wrap it in cling film, and leave for one hour.
2. Grate the pumpkin pulp on a coarse grater or chop it very finely with a knife. Add spices and salt to the pumpkin. Chop the onion and mix with grated pumpkin.
3. Dust the work surface with whole grain flour. Divide the dough into equal portions.
4. Roll out the dough thinly using a silicone rolling pin. Place the filling in the middle of the dough and make manti. From this quantity of products I got 12 blanks.
5. Pour water into the lower pan of the pressure cooker. Add 10-12 black peppercorns and 2-3 bay leaves for flavor.
6. Lightly grease the tray on which the manti will be prepared with vegetable oil. We lay out the preparations and put the pan on the fire. Steam the manti for 30–35 minutes.

Delicate pumpkin soufflé

• Pumpkin – 500 g
• Milk 2.6% – 150 ml
• Gelatin – 20 g
• Cinnamon

Bake or steam ripe sweet pumpkin. Boil milk, dissolve gelatin in it, add cinnamon. Mix milk and pumpkin in a blender, pour into molds and leave for a couple of hours to harden. You can decorate the soufflé with cocoa powder, slices of apples, pears or oranges, tangerine slices or nuts.

• Proteins – 4.29 g
• Fat – 1.04 g
• Carbohydrates – 6.84 g
• Calorie content – ​​45.8 kcal

Pumpkin waffles with oatmeal in a waffle iron

Pumpkin waffles, due to the addition of spices such as ginger, nutmeg, cinnamon, are very spicy and taste like gingerbread. By the way, I want to note that the recipe is quite universal; the dough is well suited for making pancakes and pancakes.

KBJU per 100 g: 170/6/7/21.

Ingredients:

• Pumpkin puree – 300 g.
• Eggs – 2 pcs.
• Oatmeal – 100 g.
• Corn flour - 2 tbsp. l.
• Baking powder – ½ tsp.
• Cinnamon.
• Nutmeg.
• Ground ginger.
• Sweetener.

Preparation:

1. Break the eggs into a bowl and beat with a whisk.
2. Add pre-prepared pumpkin puree to the eggs. Stir until smooth.
3. Next, add two types of flour, baking powder, cinnamon, nutmeg, and grated ginger to this mixture. I added erythritol as a sweetener. Mix the dough.
4. Transfer the pumpkin dough to an electric waffle iron and smooth it out to an even thickness. Cook the waffles until done.

Turkey cutlets in pumpkin pucks in the oven

An interesting version of baked cutlets from a simple set of products. The meat filling and pumpkin turn out incredibly tender, and the khmeli-suneli seasoning perfectly complements and enriches the taste of the dish.

KBJU per 100 g: 100/11/3/6.

Ingredients:

• Butternut squash – 400 g.
• Minced turkey – 500 g.
• Onions – 70 g.
• Tomatoes – 140 g.
• A clove of garlic.
• Parsley – 5 g.
• Khmeli-suneli – 1 tsp.
• Salt pepper.

Preparation:

1. We cut the elongated part of the young nutmeg pumpkin into discs 1.5–2 cm thick. Using a sharp knife, cut out the middle. Place the resulting pumpkin rings on a baking sheet.
2. Add chopped onion and garlic to the ground turkey or chicken.
3. Pour boiling water over the tomato, remove the skin and finely chop. Place the chopped tomatoes in a container with minced meat. Add salt, ground black pepper, suneli hops.
4. Mix the minced meat well and fill the pumpkin rings with it. Cut the circles that were taken out of the pumpkin in half and place them on top of each cutlet.
5. Lightly salt and pepper the top slices of pumpkin and sprinkle with suneli hops. Place the cutlets in an oven preheated to 180 degrees for 35 minutes. Sprinkle the finished pumpkin cutlets with chopped herbs.

Fasting day menu with pumpkin

Dietary recipes with pumpkin will help you lose weight and have a fasting day. It is recommended to spend such days 3-4 times a month in order to cleanse the body and cleanse the gastrointestinal tract. Pumpkin will also help improve the flow of bile and get rid of excess fluid accumulated in the body.

Dietary recipes with pumpkin are not only healthy, but the dishes turn out delicious.

In order for the fasting day to be useful, you must adhere to the following rules:

• consume 1.5-2 kg of pumpkin per day;
• It is important to remember about the drinking regime and drink at least 2 liters of water per day;
• the entire volume of pumpkin is divided into 6-7 servings and consumed after an equal period of time;
• a fasting day can be spent eating fresh, baked or stewed pumpkin;
• the next day you should not abuse high-calorie, salty and spicy foods.

To carry out a fasting day you will need 1.5 kg of pumpkin. 2/3 of this volume should be baked or boiled.

A sample menu would look like this:

• breakfast – 300 g of baked pumpkin, tea without sugar (preferably herbal);
• second breakfast – 300 g of raw pumpkin (grated);
• lunch – 300 g of baked pumpkin, a glass of low-fat kefir;
• afternoon snack – 300 g of raw pumpkin, a glass of freshly squeezed orange juice;
• dinner – 300 g of baked pumpkin, a glass of pumpkin juice.

Diet pumpkin muffin with dried apricots without sugar

Easy to prepare, crumbly and moderately moist pumpkin muffin with dried apricots. You can also add nuts, orange, lemon zest or other dried fruits to this recipe. This cupcake can be eaten for breakfast or a mid-morning snack.

KBJU per 100 g: 144/5/6/16.

Ingredients:

• Pumpkin – 200 g.
• Corn flour – 50 g.
• Bran – 30 g.
• Olive oil – 20 g.
• Dried apricots – 50 g.
• Baking powder – 10 g.
• Sweetener – 4 m.l.
• Vanillin – 1.5 g.
• Cinnamon.
• Salt.

Preparation:

1. Place the peeled pumpkin in a bowl, cover with a lid and microwave for 5-7 minutes. Let the pumpkin cool slightly and use a blender to puree it.
2. Add eggs to the puree and mix with a blender until smooth.
3. Pour the pumpkin puree into a bowl. Add corn flour, crumbly bran, sweetener, cinnamon, a pinch of salt, olive oil, baking powder, vanillin. Combine all ingredients with a mixer.
4. Next, add the dried apricots cut into pieces. Knead the dough thoroughly with a spatula.
5. Pour the dough into a cake pan, I have a round one with a diameter of 14 cm. Bake in an oven preheated to 180 degrees for 45 minutes. Remove the cooled cake from the mold.

Pumpkin bread

Recipes for dietary pumpkin dishes for weight loss do not exclude baking.

Pumpkin is one of the few vegetables that can be used for desserts.

To reduce the calories in pumpkin baked goods and increase their health benefits, use yogurt instead of butter and replace white flour with unbleached whole wheat flour.

To make pumpkin bread you need:

• 1 cup of sugar;
• 2 egg whites;
• a third of a glass of low-fat yogurt or kefir;
• 1.3 cups chopped pumpkin;
• a quarter cup of vegetable oil;
• 1 cup wheat flour;
• 3/4 cup whole wheat flour;
• half tsp baking powder;
• 1 tsp. cinnamon;
• half a tsp. soda and salt.

Preheat the oven to 180 degrees. Grease a rectangular baking pan and sprinkle with flour. In a large bowl, beat the sugar and egg whites. Add yogurt, pumpkin, oil. Separately, mix flour with baking powder, soda, salt and cinnamon. Slowly stir this mixture into the pumpkin-egg mixture. Bake for 45 minutes, check with a dry wooden stick for doneness.

A 2cm thick slice of pumpkin bread contains 167 calories.

Pumpkin cream soup with chickpeas and cheese

Diet pumpkin cream soup according to this recipe is prepared with chickpeas, making it rich and thick. The pumpkin flavor here goes well with crunchy pumpkin seeds, soft cheese and fragrant cilantro.

KBJU per 100 g: 56/3/4/19.

Ingredients:

• Pumpkin – 1 kg.
• Chickpeas – 100 g.
• Garlic – 3 cloves.
• Cheese – 50 g.
• Ground ginger – ¼ tsp.
• Nutmeg.
• Green cilantro.
• Salt pepper.

Preparation:

1. Pour cold water over the chickpeas and leave overnight to swell. We wash the swollen chickpeas, put them in a saucepan, add water, and bring to a boil. After boiling, remove the foam, reduce the heat to low, and cook the chickpeas under the lid for 1.5–2 hours.
2. Peel the pumpkin, remove seeds and cut into small random pieces.
3. Add chopped garlic and pumpkin pieces to a preheated non-stick frying pan. Pour in some water, cover the pan with a lid, and simmer the vegetables over low heat for 15–20 minutes.
4. When the chickpeas are ready, add the stewed pumpkin to it. Use an immersion blender to puree everything.
5. Next, add salt, ground ginger, nutmeg, ground black pepper, and grated cheese to the puree. If the soup is too thick, add a little boiling water. After boiling, cook the soup for a couple more minutes.
6. When serving, sprinkle the soup with dried pumpkin seeds and cilantro.

Description of the preparation of dietary low-calorie dishes

Pumpkin pie

Healthy flour-free baking for pumpkin lovers and anyone trying to lose weight. Diet pumpkin pie has a pleasant cinnamon aroma and refined taste. To prepare this dish you need:

• peeled pumpkin – 300 grams;
• whole oat flakes – 60 grams;
• egg – 1 pc.;
• egg white – 1 pc.;
• milk (low fat) – 100 grams;
• stevia – 2 tbsp. l.;
• baking soda – 2 grams;
• ground cinnamon – 0.5 tsp;
• natural honey – 1 tbsp. l.

First, cut the peeled and washed pumpkin into small cubes. Next, spread it on parchment paper and bake for about 20 minutes in a preheated oven. The pulp should become soft, but not dry. Grind oatmeal using a blender. Next add baking soda, stevia and cinnamon powder. In a separate container, break the egg, add the egg white and milk, and then beat thoroughly using a whisk or mixer.

Pour the whipped mixture into the dry mixture. After cooling, grind the pumpkin pulp with a blender and add a little honey. Mix all the prepared ingredients until a homogeneous liquid “dough” is formed. Pour the mixture into the prepared baking dish and place it in the oven for 30-40 minutes. The finished pie goes well with ginger or mint tea.

Salad

A light and low-calorie salad option suitable for lunch or dinner. It perfectly satisfies hunger and saturates the body with vitamins. Required list of products:

• peeled pumpkin – 500 grams;
• crushed walnuts – 50 grams;
• apples – 4 pcs.;
• honey - 1 tbsp. l.;
• carrots – 2 pcs.;
• lemon – 2 pcs.

First, squeeze the lemon juice and grate the zest. Peel and grate carrots and apples along with the pumpkin. Next, stir the entire mixture with the lemon zest. Season the salad with lemon juice, after mixing it with honey. Serve garnished with chopped nuts.

Important! If desired, walnuts can be replaced with almonds, pistachios or hazelnuts. They diversify the taste of the dish and bring additional benefits to the body.

Jam

A low-calorie version of pumpkin jam that can be consumed during a diet. The only nuance is to add no more than 2 teaspoons of this delicacy per day to your diet. It goes well with ginger or green tea. List of ingredients:

• peeled pumpkin – 1.5 kg;
• lemon – 1 pc.;
• orange – 2 pcs.;
• cane sugar – 200 g.

First, cut the pumpkin into small cubes. Then use a blender or electric meat grinder to grind whole, washed oranges and lemon with peel. Mix pumpkin with citrus fruits. Cover them with cane sugar and leave to steep overnight (at least 8 hours).

Then put the jam base on the fire and boil it for 1 hour. By the end of cooking, the mass should thicken significantly and become more uniform in appearance. Next, boil the canning jars, pour the jam into them and roll them up. The jam must be kept in a warm place and upside down for 24 hours.

Smoothie

The pumpkin version is perfect for snacking during fasting days. A drink with a pleasant taste allows you to quickly satisfy your hunger and get the necessary amount of nutrients. For cooking you will need the following products:

• peeled pumpkin – 300 grams;
• water – 0.5 l;
• banana – 3 pcs.;
• dates – 5 pcs.;
• persimmon (soft variety) – 1 pc.;
• lemon – 0.5 pcs.;
• vanillin - a pinch.

Cut the pumpkin and peeled bananas into pieces, remove the skin and seeds from the persimmons. Mash all the ingredients using a fork. Then remove the pits from the dates and mix them into the smoothie base. Use a blender fitted with a blade to blend the mixture thoroughly. Next, you can add a pinch of vanilla sugar to the mixture and dilute 1:2 with water when serving.

Cream soup

Delicate creamy soup is an ideal option for a diet lunch. It gives a pleasant satiety and has a positive effect on the functioning of the gastrointestinal tract. For preparation you will need the following products:

• peeled pumpkin – 0.5 kg;
• carrots – 3 pcs.;
• zucchini – 1 pc.;
• ground pepper - add to taste;
• garlic – 6 cloves;
• chili pepper – 2 pcs.;
• ginger – 10 g.

First, peel the carrots and cut into rings. Then put it in a saucepan, add a small portion of water and leave to simmer for 15 minutes. Cut the peeled pumpkin and zucchini into cubes and simmer in a frying pan with the addition of chopped garlic. To avoid using additional oil, you should use a non-stick frying pan.

Next, add whole peppers and thin slices of ginger root to the vegetables. Simmer for 10 minutes and pour the contents of the frying pan into the pan with the carrots (in this case, the pepper must be removed; it has already transferred the desired spiciness to the vegetables). Cook the dish until the vegetables are completely softened and add salt to taste at the end. Next, drain the broth and blend the soup base in a blender. Then add the broth back, topping it up to the desired thickness. The soup should be served with herbs and a small portion of whole grain croutons.

Cocktail

A diet cocktail will add variety to the boring menu of any diet. A carefully selected combination of ingredients gives energy and reduces cravings for sweets, which promotes weight loss. Required ingredients for the dish:

• ground cinnamon – 10 grams;
• pumpkin without skin – 200 grams;
• ginger powder – 20 grams;
• banana – 1 pc.;
• almonds – 8-10 pcs.;
• honey - 1 tbsp. l.

Pre-soak the almonds overnight in water. Cut the pumpkin pulp and banana into small cubes. Beat all the listed ingredients in a blender until smooth. You can use an extra pinch of cinnamon to garnish the cocktail.

Young and juicy carrots are also suitable for such a cocktail. A cocktail based on a carrot-pumpkin mixture will be brighter in color and taste.

Baked in the oven

A dietary option that is suitable for a light dinner or lunch. This dish has a delicate taste and no fat in its composition. Required Products:

• pumpkin – 1 kg;
• garlic – 4 cloves;
• parsley - a bunch;
• ground coriander - a pinch;
• lemon – 1 pc.

Peel the garlic and crush it in a mortar, add coriander, pepper and finely chopped parsley. Squeeze the juice of one lemon and mix thoroughly. Next, cut the pumpkin pulp into medium pieces and spread evenly with the prepared sauce. Then place the slices on foil and place in a preheated oven for 30 minutes. This version of pumpkin goes well with a salad of fresh vegetables and a variety of greens.

In a slow cooker

The simplest recipe for cooking in a slow cooker, which does not require much time and effort. Required ingredients for the dish:

• peeled pumpkin – 500 grams;
• ground cinnamon - a pinch;
• cloves – 1-2 pcs.;
• water – 100 ml;
• flower honey - add to taste.

Cut the pulp into medium slices and place on the bottom of the multicooker. Next, pour in water and add spices to taste. Close the lid tightly and select the “Baking” mode (available in all models). Cooking time is about 30 minutes. Next, lay out the pumpkin in portions and serve with a little honey.

Porridge

Delicious porridge with milky notes will appeal to all children and those losing weight. It fills you up quickly and is suitable for a nutritious breakfast. Required list of ingredients:

• pumpkin pulp – 0.5 kg;
• millet – 100 g;
• rice – 100 g;
• skim milk – 1 l;
• salt, sugar - add to taste.

Cut the pumpkin pulp into cubes and place in a multicooker container, adding a little water. Activate the “Stew” mode and cook for about 30 minutes. Next, you need to crush the pulp to a puree and pour in the washed cereal. Then add milk to the container and cook the dish in the “Porridge” mode for 90 minutes.

Stew

A simple and tasty vegetable-based dish. This stew is perfect for a low-calorie dinner. Necessary products for cooking:

• pumpkin – 1 kg;
• carrots – 2 pcs.;
• onion – 1 pc.;
• canned beans in tomato – 1 can;
• tomatoes – 3-4 pcs.;
• fresh herbs, spices - add to taste.

Peel the carrots, pumpkin and onion and cut into cubes. Then simmer them with a small amount of water in a deep frying pan. Add canned beans to the resulting mixture and leave the dish to simmer over low heat for 30 minutes. Next, sprinkle the stew with chopped herbs and finely chopped tomatoes. Simmer for another 10 minutes, and a couple of minutes before cooking, add your favorite spices to the dish. Serve the stew with plenty of herbs.

Cheesecakes with pumpkin and raisins without sugar

Recipe for healthy cheesecakes without sugar or sweetener. By adding pumpkin and raisins, the cheesecakes are aromatic and soft. They can be eaten for breakfast, dinner, and also as a snack.

KBJU per 100 g: 104/8/3/11.

Ingredients:

• Cottage cheese 5% – 200 g.
• Pumpkin – 150 g.
• Raisins – 50 g.
• Baking powder – ½ tsp.
• T/S wheat semolina – 40 g.
• Vanilla essence – 3-4 drops.
• Egg – 1 pc.
• Salt.

Preparation:

1. First of all, pour boiling water over the raisins for 10 minutes. Afterwards, wash the raisins and dry them with a paper towel.
2. Grate the raw pumpkin on a fine grater. If desired, you can also grind it in a blender.
3. Break an egg into a bowl. Add paste-like cottage cheese, a few drops of vanilla essence, grated pumpkin, and raisins. We also add semolina, olive oil, baking powder and a pinch of salt here to balance the taste. Mix well.
4. Heat the frying pan over low heat and line it with a sheet of parchment. Place a teaspoon of curd dough on the parchment. Cover the pan with a lid and leave the cheesecakes to bake over low heat for about 6 minutes.
5. After 6 minutes, turn the cheesecakes over to the other side using two spatulas. Close the pan with a lid again and cook until golden brown for another 5 minutes. We prepare the remaining cheesecakes according to the same principle on the same sheet of parchment.
6. These cheesecakes can also be baked in silicone molds in the oven at 180 degrees for 25 minutes.

Due to what properties does pumpkin provide a weight loss effect?

The benefits of pumpkin are undeniable. It contains many vitamins, organic acids, macro- and microelements, and minerals. At the same time, the vegetable consists of 90% water and has a calorie content of 23-28 kcal per 100 g, depending on the cooking method.

Useful properties of pumpkin:

• By eating pumpkin diet dishes for several days and not experiencing any particular feeling of hunger, you can get rid of 0.5 kg of excess weight in a day.
• Among other things, pumpkin has a diuretic effect. In particular, because of this property of the vegetable, a pronounced weight loss effect is ensured when following a multi-day diet, blood pressure is normalized, and swelling does not occur with increased fluid consumption.
• The vitamin composition of pumpkin makes it a valuable product for weight loss. The pulp of the vegetable contains a lot of vitamins C, D, E, PP, and B vitamins. The content of provitamin A in pumpkin is 3 times higher than in beef liver.
• In addition, the vegetable contains carnitine (vitamin T) , which affects the metabolic rate. The same substance helps cleanse the body of waste and toxins, slows down the growth of fat cells, and gives the skin firmness and elasticity, which decreases with sudden weight loss.

Plant dietary fiber is a useful component for weight loss. They reduce the absorption of glucose, thereby regulating blood sugar levels. Fiber gives a feeling of fullness, reduces appetite, enhances and accelerates intestinal transit, improves and stabilizes the functioning of the digestive system.

Pumpkin casserole with chicken breast PP

Incredibly delicious pumpkin casserole with chicken. Fragrant pumpkin goes well with chicken fillet and is complemented by thyme. By the way, if you want a richer casserole, you can sprinkle a little rice or bulgur on the bottom of the pan as the first layer; they will cook perfectly due to the large amount of juice released during the cooking of the vegetables.

KBJU per 100 g: 70/7/3/6.

Ingredients:

• Pumpkin (peeled) – 800 g.
• Chicken breast fillet – 290 g.
• Sour cream 15% – 200 g.
• Onions – 45 g.
• Thyme – 3 sprigs.
• Garlic – 1 clove.
• Salt.

Preparation:

1. Cut the pumpkin pulp into thin slices. We also cut the chicken breast fillet.
2. Place the chopped pumpkin in a single layer in a heatproof baking dish. Using a silicone brush, grease the pumpkin with sour cream. Repeat another layer of pumpkin and sour cream.
3. Sprinkle with salt and add thyme leaves. Distribute thin slices of garlic.
4. Now lay out the chicken fillet slices. Add a little layer of meat and coat with sour cream.
5. Next, repeat two more layers of pumpkin, each coated with sour cream. Add thyme leaves again. Place thinly sliced ​​onion rings. Sprinkle salt on top.
6. Preheat the oven to 180 degrees. Place the casserole in the oven and cook for 40–45 minutes.

Pumpkin recipes for weight loss

Perhaps one of the most versatile vegetables for dietary nutrition is pumpkin, because you can prepare a lot of low-calorie dishes from it. Pumpkin recipes for weight loss are varied, these can be soups with pumpkin, porridge with pumpkin, side dishes, stews, main courses with pumpkin, salads, appetizers, casseroles, desserts, pies with pumpkin and pumpkin juices. Pumpkin is wonderful on its own, and also goes well with any other ingredients, including vegetables, fruits, cereals, meat, mushrooms, cottage cheese and cheese, thanks to its neutral, slightly sweet taste.

What is good about pumpkin for weight loss? First of all, due to its calorie content - it is only 26 kcal per 100 g of product. Raw pumpkin has a so-called negative calorie content, when the body spends more calories digesting the product than it receives in return. To experience this valuable benefit, make a salad or freshly squeezed smoothie from raw pumpkin. The impressive beneficial properties of pumpkin determine the use of the vegetable not only in dietary nutrition, but also for the purpose of general health improvement of the body. Pumpkin is rich in vitamins B1, B2, B5, B6, C, E, K, PP, potassium, magnesium, iron, zinc and copper. Vitamin A (beta-carotene) should be especially highlighted - there is 5 times more of it in pumpkin than in carrots, and 100 g of the vegetable contains almost 250% of the recommended daily intake of this vitamin. It is very noteworthy that pumpkin contains rare vitamin T, or carnitine, which is commonly used in sports nutrition. Carnitine affects fat and energy metabolism in the body, accelerating metabolism, increasing endurance and activating the process of burning calories. Pumpkin is a real natural energy drink. The mineral composition of the vegetable is primarily represented by potassium (pumpkin contains the most of it), and this again plays into the hands of those losing weight - potassium nourishes the heart muscle, facilitating its work during physical activity, so if you play sports, eating pumpkin will come in handy.

Thanks to a large amount of plant fiber in combination with mineral salts, eating pumpkin promotes a prolonged feeling of fullness and reduces hunger, as well as the removal of toxins, waste and excess fluid from the body, which is very important for those losing weight. The presence of fiber, as you know, is one of the most important points in any diet. When you include pumpkin in your diet, your intestines will work like clockwork. The abundance of dietary fiber makes it possible to use pumpkin for detox days to effectively lose weight and at the same time cleanse the body - pumpkin puree soups or juices made from fresh pumpkin pulp are perfect for such days. In addition, fiber lowers cholesterol and helps avoid sudden spikes in blood sugar, so you won’t feel sudden pangs of hunger. It is worth noting that a pumpkin-based diet does not weaken the body - on the contrary, due to the large amount of vitamins and nutrients, pumpkin gives a boost of energy and vigor.

Pumpkin recipes with photos

Pumpkin puree

Millet porridge with pumpkin

Stewed pumpkin with chicken and potatoes

Even more vegetable recipes

Despite the fact that pumpkin seeds are a high-calorie product, they can be consumed in small quantities as a healthy snack when losing weight. In addition to monounsaturated fatty acids and protein, seeds are rich in an essential amino acid called tryptophan, from which the body produces serotonin (the joy hormone). Tryptophan, considered a natural antidepressant, has a relaxing effect, reduces stress levels, ensures good sleep and eliminates bad mood, which often accompanies people losing weight. This means that pumpkin seeds will prevent you from stress-eating high-calorie foods and protect you from dieting failures.

In order for pumpkin for weight loss to really work in your favor, it is important to cook the vegetable correctly - do not fry it in a large amount of oil, but stew, bake, boil or steam. As mentioned above, raw pumpkin and pumpkin juice are especially beneficial for weight loss. Pumpkin dishes are easily digestible by the body, are low in calories and have a beneficial effect on the digestive system, but if you have not yet developed a love for its taste, spices will always help improve it (fortunately, almost any will do). The versatility of this simple garden crop allows you to prepare an incredible number of dishes, while pumpkin recipes for weight loss will be distinguished by their uniqueness and zest.

Pumpkin baked in pieces in the oven is the simplest dietary dish, the preparation of which will not take much time and effort, and the appetizing aroma of garlic and dried herbs will envelop your kitchen during baking. There is absolutely no fat in the dish, so those who are losing weight can eat it without fear. Baked pumpkin can be served on its own, or can be used as a side dish for meat or poultry. The dish will be delicious both hot and cold.

Pumpkin baked in pieces in the oven

Ingredients:

1 kg pumpkin, 1 lemon, 4 cloves garlic, 1 teaspoon ground coriander, 1/2 teaspoon dried basil, 1/2 teaspoon dried thyme.

Preparation:

Squeeze the juice from the lemon and mix it with pressed garlic, ground coriander and dried herbs. Cut the pumpkin pulp into medium-sized pieces, place on a baking sheet lined with foil and brush evenly with the resulting mixture. Bake in an oven preheated to 180-190 degrees for about half an hour, until the pumpkin is soft.

An excellent option for a light lunch is dietary vegetable soup with pumpkin, which turns out to be very healthy and nutritious. The composition of vegetables in the soup can be varied at your discretion. If desired, the soup can be made more filling and nutritious by adding canned white beans at the end of cooking.

Dietary vegetable soup with pumpkin

Ingredients:

250 g pumpkin, 150 g zucchini, 1 onion, 1 carrot, 3 tomatoes, 2 stalks of celery, 3 cloves of garlic, 2-3 tablespoons of vegetable oil, salt, ground black pepper and spices to taste, parsley, 1-1.5 l water.

Preparation:

Peel the pumpkin and cut into small cubes. Chop the zucchini in the same way. Cut the onion into half rings, carrots and bell peppers into strips, tomatoes into cubes, celery into small slices. Chop the garlic. Heat vegetable oil in a saucepan. Add onion, carrots, bell pepper and celery. Fry, stirring, for about 5-6 minutes. Then add pumpkin and simmer for 10-15 minutes. Next add zucchini, tomatoes and garlic. Simmer, stirring, 5 minutes. Then add water, focusing on the desired thickness of the soup. Add salt, pepper and spices to taste. Bring to a boil and cook the soup for 15 minutes. Sprinkle the finished soup with chopped parsley and serve. If desired, you can supplement it with low-fat sour cream.

Few people know that pumpkin can also be used in salads for weight loss. They turn out to be very light, low in calories and perfectly saturate the body with vitamins. It is better to take nutmeg pumpkin for salads - it is the sweetest. If you are on a diet, such salads can be eaten as an independent dish for lunch or breakfast, and if you add other sweet vegetables and fruits to the pumpkin, for example, carrots and apples, you will get a healthy dessert.

Salad with pumpkin, apples and carrots

Ingredients:

500 g peeled pumpkin, 4 apples, 2 carrots, 1 lemon, 50 g walnuts or almonds, 1 tablespoon honey.

Preparation:

Peel the pumpkin and carrots. Peel the apple if desired. Grate all the ingredients on a coarse grater or chop into thin long strips using a special grater. Grate the lemon zest and squeeze out the juice. Combine juice with honey. Season the salad, add lemon zest and mix well. Sprinkle the salad with chopped nuts.

You can make excellent vegetable cutlets from pumpkin and potatoes, which will add variety to your diet menu. The cutlets turn out juicy, bright and light, and garlic and spices, for example, ground coriander or suneli hops, will help add bright flavor notes to them. By the way, you can even use meat spices - they will help give the cutlets a more naturalistic taste. Vegetarian cutlets are quickly fried until crispy and then finished in the oven, so you don't have to worry about extra calories.

Vegetable cutlets with pumpkin

Ingredients:

550 g peeled pumpkin, 350 g potatoes, 1 onion, 1-3 cloves of garlic, 6-8 tablespoons flour, 100-150 g breadcrumbs, 4-5 sprigs of dill or parsley, salt, ground black pepper and spices to taste, 2-3 tablespoons of vegetable oil.

Preparation:

Grind the potatoes and onions using a blender, food processor or meat grinder. You can also grate vegetables using a fine grater. Grind the peeled pumpkin in the same way. Combine the vegetables with each other, add salt and leave for 5-10 minutes to release the juice. This juice should then be drained, but the vegetables should not be squeezed too hard - they should remain moist so that the cutlets turn out juicy. Add chopped herbs, finely chopped or pressed garlic, black pepper and spices to taste. Mix well and gradually add flour - its exact amount depends on the juiciness of the vegetables. The final mass should be viscous and mold well. Next, let the mixture stand for 10-15 minutes, and then form it into small cutlets. Roll the cutlets in breadcrumbs and fry in vegetable oil until golden brown, 2-3 minutes on each side. Next, place the cutlets in a greased baking dish (if you wish, you can fry them until cooked in a frying pan) and place them in an oven preheated to 200 degrees for about half an hour.

Even on a diet, you always want something tasty and sweet. With pumpkin, you have the opportunity to indulge in desserts and at the same time lose weight - sounds tempting, doesn’t it? The recipe we offer for cottage cheese casserole with pumpkin and apples is not only tasty, but also healthy. While in conventional recipes for cottage cheese casseroles cottage cheese is added in predominant quantities, in the following recipe cottage cheese, pumpkin and apples are taken in equal proportions. This allows the casserole to keep its shape well and not fall off. Pumpkin adds sweetness to the dish, and apples add a slight sourness. The casserole will be good both hot and cold.

Cottage cheese casserole with pumpkin and apples

Ingredients:

150 g low-fat cottage cheese, 150 g pumpkin (without peel), 150 g apples, 1 egg, 3 tablespoons sugar (or to taste), 2 tablespoons semolina, ground cinnamon and vanilla to taste, lemon zest (optional), a pinch of salt, 2 tablespoons of vegetable oil or 40 g of butter, butter and breadcrumbs for the mold.

Preparation:

Cut the pumpkin into small cubes. Peel the apples and also cut into cubes. Heat the oil in a frying pan, add the pumpkin and cook, stirring, for 5 minutes. Then add the apples and simmer everything together, stirring, for about 7-10 minutes, until the filling is soft. A few pieces of pumpkin and apples can be set aside to decorate the casserole, the rest of the mass must be mashed to a puree consistency into a homogeneous mass (if desired, the filling can be with pieces). Mash the cottage cheese well, add sugar, ground cinnamon and vanillin to taste. If desired, you can also add lemon zest. Add pumpkin and apples to the cottage cheese and mix thoroughly. Then add the yolk and mix again. Add a pinch of salt to the protein and beat until stiff peaks form. Gradually add the whipped egg whites to the curd mass, stirring gently with a spatula (you don’t need to stir too much, you just need to combine the ingredients). Next add semolina and mix. Let stand for 5-10 minutes so that the semolina swells, then pour the curd mass into a mold or several portion molds, greased with butter and sprinkled with breadcrumbs. The mixture should fill the molds almost to the top. Bake in an oven preheated to 180 degrees for 25-30 minutes until golden brown on the surface. Decorate the finished casserole with pieces of pumpkin and apples and serve with sour cream.

Pumpkin is an excellent companion to any meat, but in the context of dietary nutrition, we suggest you cook it with chicken. Tender meatballs made from minced chicken with pumpkin, stewed in tomato-pumpkin sauce, will be an excellent light dinner that won’t overload your stomach. There is no doubt that this dish will appeal even to those who are not particularly fond of the orange beauty, including kids.

Minced chicken meatballs with pumpkin

Ingredients:

600 g chicken fillet, 500 g pumpkin, 2 onions, 40 g hard cheese, 2 tablespoons oatmeal, 2 tablespoons tomato paste, 2 teaspoons sugar, 3 tablespoons vegetable oil, salt, ground black pepper and spices to taste, 250 ml water, parsley.

Preparation:

Scroll the chicken fillet together with one onion through a meat grinder. Grate the peeled pumpkin pulp on a coarse grater, and grate the cheese on a fine grater. Add half the pumpkin to the minced meat along with cheese and oatmeal. Salt and pepper, add spices to taste. Mix thoroughly and refrigerate for 15 minutes. Heat vegetable oil in a frying pan. Finely chop the second onion and fry, stirring, for 3 minutes. Add the remaining grated pumpkin and tomato paste diluted in a glass of water. Add sugar and salt to taste, simmer for 5-7 minutes. Form small meatballs from the chilled minced meat, place in the sauce in a frying pan and simmer for about 25 minutes. Sprinkle the finished dish with parsley.

Recipes from seasonal vegetables are ideal for a diet menu. They not only help you lose weight, but also saturate the body with vitamins and minerals, while the amount of fat in such dishes tends to zero. Pumpkin for weight loss in such recipes can be combined with countless vegetables. You can diversify the recipe we offer by adding, for example, eggplants or green beans. Vegetable stew is served on its own or as a side dish for meat.

Vegetable stew with pumpkin and mushrooms

Ingredients:

400 g pumpkin, 150 g champignons, 1-2 small zucchini, 2-3 tomatoes, 1-2 bell peppers, 1 large onion, 1 carrot, 1-2 cloves of garlic, 2-3 tablespoons of vegetable oil, salt, ground black pepper and spices to taste. greenery.

Preparation:

Cut the peeled pumpkin into small cubes. Cut the onion into cubes or half rings, carrots and zucchini into small cubes, tomatoes into cubes or slices, bell peppers into strips, champignons into large cubes or slices. Chop the garlic. Heat vegetable oil in a frying pan or saucepan. Add onions and carrots. Cook, stirring, 5 minutes. Add mushrooms and simmer for 5-7 minutes. Then add all the other vegetables and simmer over medium heat for 20 to 25 minutes. 5 minutes before readiness, add garlic, salt, black pepper and spices. Serve vegetable stew, sprinkled with chopped herbs.

Buckwheat is one of the most healthy and dietary, but at the same time nutritious side dishes, and pumpkin will help add bright colors and additional benefits to it. This budget-friendly and easily digestible dish is prepared from a minimum of ingredients and can be served for breakfast, lunch or dinner. Buckwheat prepared according to this recipe turns out juicy and crumbly.

Buckwheat with pumpkin

Ingredients:

300 g buckwheat, 400 g peeled pumpkin, 1 onion, 2-3 cloves of garlic, 3 tablespoons of vegetable oil, 1 tablespoon of tomato paste, 1 teaspoon of dried Italian herbs, salt and ground black pepper to taste, 700 ml of water, parsley or dill.

Preparation:

Rinse buckwheat until clear water. Heat a dry frying pan, add buckwheat and cook over medium heat, stirring constantly, for about 5 minutes, until fragrant. Heat the vegetable oil in a saucepan or large heavy-bottomed frying pan and fry the finely diced onion for 5 minutes until it turns golden. Add pumpkin cut into small cubes and fry everything together for another 7 minutes. Add finely chopped garlic, tomato paste, dried herbs, salt and pepper to taste. Stir and cook for 1-2 minutes. Add buckwheat and smooth with a spatula so that the cereal evenly covers the vegetables (no need to stir). Pour in 700 ml of boiling water, bring to a boil and cook covered over low heat for about 15 minutes. During this time, all the water should be absorbed, and the buckwheat should become soft. Then the dish should be allowed to brew under the lid for 5 minutes, after which it can be sprinkled with chopped herbs and served.

You can also make wonderful dietary smoothies from pumpkin - they can be a light breakfast, a healthy snack or dessert, and are also perfect for fasting days. A pumpkin smoothie will quickly satisfy your hunger without extra calories, fill you with vitamins, energize you and lift your spirits with its bright taste, and the cinnamon and ginger it contains additionally activate your metabolism for weight loss. To prepare the drink, you can take pumpkin either fresh or steamed, after cooling it.

Pumpkin smoothie

Ingredients:

500 g pumpkin, 2 large oranges, 1-2 fresh ripe or frozen bananas, 1/2 teaspoon ground cinnamon, 1/4 teaspoon ground ginger, sugar or honey to taste, ice if desired.

Preparation:

Cut the pumpkin pulp into pieces and grind using a blender. Squeeze the juice from the oranges, add to the pumpkin (you should get about 200 ml of juice) and whisk together until smooth for a couple of minutes. Add bananas to taste, sugar (honey) and spices. Whisk all ingredients together well. To dilute the smoothie, you can add water to get the drink to the desired thickness. Pour the finished smoothie into glasses, add a couple of ice cubes if desired and serve.

Pumpkin recipes for weight loss are a great way to get rid of extra pounds and at the same time heal the body by saturating it with nutrients and cleansing it of toxins. Bon appetit and stay slim!

Svetlana Popova

Lazy pumpkin khachapuri with cheese

A quick, healthy, delicious pumpkin breakfast. It is better to serve lazy pumpkin khachapuri hot, adding a small amount of greens. By the way, this khachapuri is also good cold, so you can take a piece of khachapuri with you for a snack.

KBJU per 100 g: 150/9/8/11.

Ingredients:

• Pumpkin – 160 g.
• Oat flour – 40 g.
• Kefir 2.5% – 40 ml.
• Cheese – 70 g.
• Eggs – 1 pc.
• Soda – ¼ tsp.
• Salt.

Preparation:

1. In a deep bowl, mix the egg, kefir, a little soda and salt.
2. Then add the coarsely grated pumpkin and grated cheese. Mix everything until smooth.
3. Next, gradually introduce oatmeal in several stages. The finished dough should be quite thick, but not clogged with flour.
4. Heat a frying pan with a good non-stick coating. Place the dough, distribute it in an even layer over the pan, and reduce the heat to low. Cover the pan with a lid and bake the khachapuri for 6–7 minutes.
5. To turn the khachapuri over to the other side, carefully slide it onto the lid. With a sharp movement, cover the frying pan with a lid, thus turning the khachapuri over. Return the pan to the heat and cook on the second side for another 5 minutes.

Pumpkin baked in the oven with chicken and cheese

A juicy and tasty dish made from a minimal amount of ingredients, which is perfect for both lunch and dinner. The chicken turns out tender and juicy, and the pumpkin gives the dish a spicy taste and aroma.

KBJU per 100 g: 102/10/5/5.

Ingredients:

• Pumpkin – 230 g.
• Chicken fillet – 100 g.
• Cheese – 30 g.
• Seeds – 15 g.
• Salt, spices.

Preparation:

1. Cut the peeled and seeded pumpkin into medium-sized cubes. We do the same with chicken fillet.
2. Place the chopped products in a baking dish. Salt and add your favorite seasonings. I took curry, black pepper and dried garlic. You can also add herbs to taste.
3. Next, sprinkle everything with sunflower kernels, pumpkin seeds and grated cheese.
4. Place the mold in the oven for 40–50 minutes, temperature 180 degrees.

Content

• Pumpkin soups
• Pumpkin main courses
• Salads with pumpkin
• Baking with pumpkin
• Various vegetarian pumpkin recipes

In this collection we have collected 14 of the most interesting meatless pumpkin recipes from our authors. If you are on the path to giving up animal foods, try starting with pumpkin. This vegetable can be consumed both cooked and fresh. Pumpkin makes excellent vegetarian puree soups, main courses and even raw salads.

Pumpkin is available in many stores and markets and can be purchased almost all year round. It is perfectly stored from autumn to summer, remains juicy and tasty. Pumpkin seeds are especially beneficial, but that’s a completely different story...

Pumpkin PP bread made from rye flour with nuts

Diet bread made from rye flour with pumpkin and pine nuts. By the way, you can take any nuts to your taste or replace them with seeds. The bread turns out aromatic, tasty and is perfect as a separate snack for breakfast or with soup.

KBJU per 100 g: 160/7/6/22.

Ingredients:

• Pumpkin – 300 g.
• Rye flour – 150 g.
• Eggs – 4 pcs.
• Pine nuts – 30 g.
• Provencal herbs.
• Cinnamon.
• Salt.

Preparation:

1. Cut the peeled pumpkin into cubes. Place in a blender and puree.
2. We separate the eggs into yolks and whites. Add the yolks and rye flour to the pumpkin and beat with a blender until smooth.
3. Beat the whites with a mixer until stiff peaks form. Carefully combine the dough and whipped whites. We also add pine nuts, salt, cinnamon, and Provençal herbs to taste.
4. Pour the resulting dough into a silicone baking dish.
5. Place in an oven preheated to 180 degrees for 40–50 minutes. Be sure to check the readiness of the bread with a toothpick.

Pumpkin pie with sweet filling

Ingredients:

• 250 g flour,
• 50 g sugar,
• 125 g butter (cold),
• cinnamon,
• a little milk (literally a couple of tablespoons),
• egg.

For filling:

• 600 g pumpkin,
• 50 g butter at room temperature,
• 125 g sugar,
• cinnamon,
• 4 tbsp. l. flour,
• 2 eggs.

Preparation:

1. Preheat the oven to 180 degrees and bake the pumpkin.

If the pumpkin is frozen (usually cubes), then simply place it on a baking sheet and put it in the oven for 20-30 minutes. If fresh, cut into slices and bake for about an hour - the pumpkin should become soft.

2. Grate the butter, add flour, sugar, cinnamon and mix in a mixer or with your hands. It should be crumbly.

3. Add a little milk and an egg. Mix everything in a mixer until a smooth, dense dough forms.

4. Grease a pie pan (ideally a round springform pan) with butter and place the dough into it. Punch holes all over the base with a fork. Cover the top with foil, cover with beans (or other weight) and place in the oven for 10-12 minutes.

5. At this time, make the filling: mix pumpkin, butter, sugar, cinnamon, flour and 2 eggs with a blender.

6. Remove the pan with the dough from the oven. Remove the foil with the beans. Pour in the filling, distribute it evenly over the surface and return to the oven for 50 minutes.

Remove the finished pie from the oven and let it cool slightly. The filling will harden and become denser. Then you can cut and serve.

Fresh pumpkin salad with apple and carrots

A delicious, light, vitamin-packed raw pumpkin salad for those losing weight and people watching their figure. It turns out incredibly healthy, so you can cook it every day. By the way, when serving, the salad can be sprinkled with fried sesame seeds or seeds.

KBJU per 100 g: 54/1/3/6.

Ingredients:

• Carrots – 1 pc.
• Apple – 1 pc.
• White cabbage – 250 g.
• Pumpkin – 250 g.
• Lemon – ½ pc.
• Olive oil – 2 tbsp. l.
• Ground coriander – 1.5 tsp.
• Coriander beans – 2 tsp.
• Ground red pepper – ¼ tsp.

Preparation:

1. Grate the carrots and peeled pumpkin on a Korean carrot grater or cut into very thin strips.
2. Finely chop the young cabbage. Cut the core out of the apple and cut into cubes. If desired, the apple can be peeled.
3. Squeeze the juice from half a medium-sized lemon. Mix the prepared products together, pour over lemon juice.
4. Grind the coriander grains in a mortar and pestle. There is no need to grind it, you just need to crush it slightly so that the grains fall apart into several parts.
5. Add some salt to the salad. Add ground coriander, ground red pepper, crushed coriander grains. Stir the salad to combine the spices with the vegetables and apple.
6. Season everything with olive oil and mix again. Leave the salad for 20–35 minutes so that all the products release juice and are thoroughly soaked.

Grilled pumpkin slices

• Pumpkin – 1 kg
• Olive oil – 20 g
• Sunflower oil – 20 g
• Garlic – 4-5 cloves
• Thyme
• Salt

Peel the unsweetened pumpkin, cut in half, clean the inside and cut into slices 1.5-2 cm thick. Grease them with sunflower oil and place on the grill (a grill pan will do). Fry until golden brown. Transfer the pumpkin to a plate, drizzle with olive oil, add chopped garlic, salt and thyme.

• Proteins – 1.25 g
• Fat – 4.13 g
• Carbohydrates – 7.4
• Calorie content – ​​61.5 kcal