In some parts of the world the onset of autumn is signalled by the appearance of gorgeous shades of red, yellow and brown in wooded areas as trees shed their summer leaves to prepare for the onslaught of winter. These warm and vibrant hues are accompanied by the brilliant orange colour of pumpkins. Widely used as a seasonal decorative item around homes and at public places, the pumpkin also makes its presence known through the short-lived appearance of pumpkin pie, pumpkin soup, pumpkin muffins and pumpkin-flavoured lattes on menus.

Children’s literature is another place where the pumpkin tends to make an appearance. From serving as Cinderella’s (albeit transformed) mode of transportation to the Prince’s ball to providing housing for Peter the Pumpkin Eater (who had to resort to keeping his wife in a pumpkin shell) it has been featured fairly favourably in fairy tales and nursery rhymes.

Readers of the Peanuts comic strip will recall The Great Pumpkin whose appearance Linus awaits every year on Halloween night. And more recently, author J.K. Rowling presented pumpkin juice as a favourite drink of students at Hogwart’s School of Witchcraft and Wizardry.

Although the pumpkin is said to be native to North America, the origin of its name may be traced back to the Greek word ‘pepon’ which means big melon. The French modified pepon to ‘pumpoin’ and the British changed it further to ‘pumpion’. Americans added the final twist to make it pumpkin.

It’s not just a Halloween decoration or fairy tale prop; the pumpkin is a nutrition-packed vegetable

Pumpkins were once a staple food in North America; this was when the mass cultivation of grains was relatively new and the yield was uncertain. But now they have mostly been relegated to scented candles, flavoured hot drinks, Thanksgiving pies and serve as the emblem of Halloween.

Here at home the pumpkin, or Kaddo as we call it, doesn’t receive even this seasonal tribute. Kaddo ki sabzi and Kaddo ka halwa have been heard of, but hardly ever seen. One possible deterrent might be that in Urdu the word generally has a negative connotation in that kaddo is a term used to signify something which is meaningless, has no value, even a big fat zero.

This is ironic because in terms of nutrition the exact opposite is true. Kaddo is a superfood loaded with minerals, vitamin A and fibre. Its bright orange colour indicates that it is packed with beta-carotene which the body converts to vitamin A in order to keep eyes, bones and teeth healthy, and the immune system strong. Kaddo is low in calories but high in fibre and studies have shown that it helps to protect against lung cancer and prevents heart disease.

If you enjoy baking, try to use pumpkin puree in place of a portion of the oil in your favourite bread and muffin recipes. The flavour won’t change significantly, but your meal will have more nutrients. Replace starchy mashed potatoes with mashed pumpkin flavoured with some garlic and Parmesan. Or try making oven-roasted pumpkin fries, sweet and crispy-edged all they require is some oil and salt.

And don’t throw away the pumpkin seeds! Even those are packed with nourishment particularly protein, zinc and magnesium. Roasted pumpkin seeds have a rich, nutty flavour and they make a great year-round snack. Thoroughly wash the seeds to separate them from any flesh and strings, spread them out to dry, then rub with some oil and salt and place in a low-heated oven (275° F or 135° C) for 15-20 minutes until they turn golden. These roasted seeds are a common sight in the Middle East and are known to help prevent prostate cancer and the formation of stones in the bladder.

Spicy pumpkin soup

Ingredients

Cooking oil
1 onion, coarsely chopped
2 pan-roasted green chillies, finely chopped
2 teaspoons roasted and ground cumin (zeera)
3 cloves garlic, finely chopped
Salt to taste
1 kg pumpkin, peeled, seeded and coarsely chopped
4 cups chicken or vegetable stock

Method

Heat two tablespoons cooking oil in a large saucepan over medium heat. Cook onion, garlic and chillies stirring for five minutes or until golden. Add cumin, stirring for one minute or until aromatic. Add pumpkin and stir to coat. Add stock. Simmer for 20 minutes or until the pumpkin is soft. Set aside to cool slightly then blend until smooth. Serve with warm bread.

Pumpkin spice cake

Ingredients

I can or 2 cups pumpkin puree
2 cups sugar
1 cup vegetable oil
4 eggs
2 cups all-purpose flour
2 teaspoons baking soda
1 teaspoon ground cinnamon
1/2 teaspoon salt

Method

In a mixing bowl, beat pumpkin puree, two cups sugar and oil. Add eggs and mix well. In another bowl, combine flour, baking soda, cinnamon and salt. Add the dry ingredients to the pumpkin mixture and beat until well blended. Pour the batter into a greased 15 x 10 inch baking pan. Bake at 350° F (175° C) for 30 minutes or until the cake is done.

Easy peasy pumpkin puree

Ingredient

1 pumpkin

Method

Bring a large pot of water to a boil that will hold a vegetable steamer or metal colander on top. In the meantime, rinse the pumpkin under cool water to rid the skin of any residual dirt and dry well. Cut the pumpkin in half. Remove the seeds and stringy fibres with a metal spoon or ice cream scoop. Save the seeds for roasting in the oven. Cut the pumpkin into small pieces; discard the peel. Place the pumpkin pieces in a steamer or metal colander and over the boiling water. Cover and let steam for about 50 minutes or until the flesh is tender when pierced with a knife. Puree the pumpkin in a food processor or with a hand held blender. Freeze the leftover puree for future use.

Published in Dawn, Sunday Magazine, November 23rd, 2014