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 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.
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
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