Are pumpkins a fruit or a vegetable? Botanically, they are fruits as they have seeds on the inside; however, nutritionally we call them vegetables as they contain nutrients that are found in vegetables.
Pumpkins are in season in autumn and winter. They are packed with beta carotene to keep your eyes healthy, as well as Vitamin C and fibre, especially if you keep the skin on.
Pumpkin is delicious roasted, steamed, mashed, or added to your favourite dishes.
Just 75g or half a 2 cm slice of pumpkin is 1 serve of veg.
Whole pumpkins can be stored in a cool place for around 3-4 months. Store the whole pumpkin upside down on a mat, such as a piece of cardboard, to prevent it from rotting. Cut pumpkin can be stored in the fridge for up to 1 week. Ensure it’s air tight by wrapping it firmly with a tea towel or a beeswax wrap to prevent mould.
A savoury alternative to the plain scone, our pumpkin and sweet potato scones are a delicious way to include more vegies into your day.
Make a batch of our pumpkin and cheese pikelets, perfect to sneak veg into breakfast or as a delicious snack. Just 2 pikelets will deliver half a serve of veg.
Spruce up those leftover roasted pumpkin with our roasted vegetable salad recipe, perfect for lunch or as a side dish.
The GOAT of soups – our classic pumpkin soup is flavoursome, nourishing and oh so easy! A bowl of this soup is like a warm hug on a cold day.
Our roast pumpkin and tomato pasta sauce is a family-friendly way to use up pumpkin, with plenty of flavour for pasta night, homemade pizzas or in place of tinned tomatoes in recipes.
Here’s a guide to choosing the best pumpkin for your recipe.
| Pumpkin Type | Appearance | Description | Cooking Uses |
| Kent (also called Jap or Kabocha) | Round shape, green and yellow skin, small size (1-3 kg) | Very sweet flavour, soft dry texture | Soup, salad, quiche – the skin can be left on if cooked well |
| Queensland Blue | Round and ridged shape, grey and blue skin, large size (2-5 kg) | Smoky savoury flavour, smooth dry stringless texture | Curry, scones, soup, mashes – good for boiling or baking |
| Butternut | Cylindrical long shape (2 kg), light orange skin | Nutty sweet flavour, dry dense texture | Good for roasting – the skin can be left on if cooked well |
| Jarrahdale | Round and ridged shape, grey skin, medium size (1-3 kg) | Sweet flavour, fine stringless texture | Good for boiling or steaming |
| Golden Nugget | Round shape, gold yellow flesh, small size (1 kg) | Sweet flavour, starchy texture | Stuffed, casseroles, pasta dishes – good for baking |
Buy a pumpkin in season, use it over several meals and it can be a budget friendly way to get your daily veg requirements.
© Cancer Council NSW 2024 Head Office Address: 153 Dowling Street, Woolloomooloo NSW 2011. Cancer Council NSW is registered with the Australian Taxation Office as an Income Tax Exempt Charity: Charitable Fundraising Authority No. 18521.
Some images on this site have been supplied by Cancer Council Western Australia's Crunch & Sip website
Cancer Council NSW acknowledges the traditional custodians of the land on which we live and work. We pay our respects to the elders past and present and extend that respect to all other Aboriginal and Torres Strait Islander peoples.
Aboriginal Respect Symbol designed by Marcus Lee Design for Cancer Council NSW.
Sign up for FREE recipes, practical tips and up-to-date cancer prevention information in your inbox each month.
Sign up for FREE recipes, practical tips and up-to-date cancer prevention information in your inbox each month.
We will send this recipe to your inbox. Read our privacy collection statement first.
