Oven-roasted pumpkin with spices
Pumpkin roasted in cubes or wedges with extra-virgin olive oil and three aromatic spice combinations suggested by dietitian Juana María González. This simple autumn dish brings out the vegetable’s natural sweetness without adding salt, making a light, satisfying side for everyday lunches or dinners.
At a glance
- Cooking40 min
- Total40 min
- DifficultyEasy
Allergens
- None of the fourteen declarable allergens
Who this recipe is for
An aromatic, oven-roasted side with no added salt: its low calorie content can fit into a weight-loss plan and eating plans for blood-pressure management.
Ingredients
Step by step
- Preheat the oven to 180-200 ºC and line an oven tray with baking paper.
- Cut the pumpkin into lengthwise wedges with the skin on, or peel it and cut it into evenly sized pieces.
- Arrange the pumpkin in a single layer on the tray, leaving a little space between pieces so they brown instead of steaming.
- Choose one of the three spice combinations suggested by Juana María González: basil and rosemary; anise seeds, cloves and freshly ground nutmeg; or coriander, turmeric and cumin.
- Sprinkle the chosen spices evenly over the pumpkin.
- Drizzle a thin stream of extra-virgin olive oil over the seasoned pieces.
- Roast for 35 to 45 minutes at 180-200 ºC (depending on the thickness of the pieces), until the flesh is tender inside and lightly browned at the edges.
- Remove from the oven and serve hot or warm as an aromatic side.
Adaptations
How to change it depending on the day. Each change keeps the dish, it does not replace it.
For people with hypertension or who need to reduce sodium
Leave out the salt entirely; spice blends such as coriander, turmeric and cumin, or rosemary and basil, provide plenty of aroma and flavour.
If using an air fryer
Cut the pumpkin into medium-sized cubes and cook at 180 ºC for 18-20 minutes, shaking the basket halfway through for even browning.
To add crunch and healthy fats
Add a handful of pumpkin seeds or raw sesame seeds during the final 5 minutes of roasting.
What it provides
Pumpkin is a low-energy-density vegetable with a high water and fibre content. Its bright orange colour reflects its beta-carotene (provitamin A) content; it also provides potassium and small amounts of vitamin C and folate. Roasting it with herbs and spices gives it plenty of flavour without added salt, while extra-virgin olive oil provides heart-healthy monounsaturated fats.
The dietitian's tip
If you roast the pumpkin in large sections with the skin on, the flesh will stay juicy and will be easy to scoop out or eat straight from the skin with a fork. You can roast a large batch at once and keep it in an airtight container in the fridge for four or five days to serve with lean meat, fish or legumes throughout the week.
Discover more guidance in our weight-loss plan. More light, satisfying recipes: oven-baked sweet potato chips and pumpkin and carrot purée with turkey.
What a recipe is not
This recipe fits into a plan; it does not replace one. It cures nothing and it is not calculated for one particular person: the quantities are indicative and will need adjusting to your case.
If you have a medical condition, take medication or follow a prescribed diet, check with your doctor or your dietitian before changing anything.
Where this recipe comes from
The main guide
Weight-loss diet: how to lose fat and keep it off
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