Pumpkin
Now in season
Vegetables
Cool & dark
The pumpkin is related to the cucumber and melon. This large, bulbous fruit has a firm, hard skin and orange flesh. Inside, the fruit is full of large flat seeds. There are several varieties of pumpkin. The orange pumpkin is the best known. Pumpkins are comparatively low in calories, but high in fibre.
Preparation & storage
Wash the pumpkin. Halve the pumpkin and cut into slices.
Remove the strings and seeds with a spoon or knife. Cut the flesh into cubes.
Peeling is not necessary. The skin can be eaten with the pumpkin and will soften well when heated.
Preparation times
Cooking: 5 - 10 minutes (cut into pieces)
Braising: 20 - 30 minutes
Stir-frying: 5 - 10 minutes
Steaming: 10 - 20 minutes
Deep-frying: 4 - 5 minutes
Microwave oven: 3 - 5 minutes
Information
Grow your own pumpkin
How much does a pumpkin weigh?
Cultivation
Tip
Pumpkin flavour
Recipes with Pumpkin
More recipes
Purple sprout salad with pumpkin and goat cheese
350gr vegetables p.p.
Petas Hawaii with carrot-pumpkin soup from the Healthy Dutchies
300gr vegetables p.p. & 50gr fruit p.p.
Pumpkin with dill sauce
350gr vegetables p.p.
Nutritional values
These nutritional values apply to the unprocessed product. View all for the full set of values and preparation methods.
View all| Type | Per 100gr |
|---|---|
| Energy | 60 kj (14 kcal) |
| Fat total | 0.2 gr |
| of which saturated | 0 gr |
| of which unsaturated | 0.2 gr |
| Carbohydrates | 2 gr |
| of which sugars | 1.7 gr |
| Dietary fibre | 1 gr |
| Protein | 0.7 gr |
| Salt | 0.01 mg |
| Retinol act. equivalent | 12 mcg |
| Vitamin B1 | 0.16 mg |
| Nicotinic acid | 0.1 mg |
| Vitamin B6 | 0.02 mg |
| Folate equivalents | 10 mcg |
| Vitamin C | 14 mg |
| Vitamin E | 1.1 mg |
Availability
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