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Plump Pumpkins Are November Pick of the Month

Pumpkins are for more than pie! Like other squash, they can be baked, roasted or added to other dishes like pastas and soups. They are an excellent source of beta carotene, which the body converts to vitamin A.

Their seeds are a great snack, loaded with fiber and protein.

Pick some up today!

What’s so great about pumpkins?

  • They are an excellent source of beta carotene which is converted into vitamin A.
  • The seeds contain fiber, protein and heart-healthy fats.
  • They are easily used in sweet or savory recipes.

What’s the best way to eat pumpkins?

  • Add to stews, soups, chili or pasta dishes.
  • Replace butter with pureed pumpkin in baked goods.
  • Roast pumpkin seeds with oil and spices.

Selection & Preparation

Selection: Select a pumpkin with deep orange color that is heavy for its size. Avoid soft spots, cuts or bruises.

Storage: Store in a cool, dark place for up to two months.

Pre-preparation: Cut pumpkin into pieces, remove seeds and pulp, and place face down in baking dish. Bake until tender for 1 to 2 hours at 350˚F. If pumpkin is difficult to cut, prick holes in the pumpkin and bake it on a sheet pan.

Preparation: Once cool from baking, remove pumpkin flesh from peel. Cut the flesh into cubes or puree for use in recipes. Save the pumpkin seeds for roasting!

Background image: POM Pumpkin bean soup 308 BGC

Creamy White Bean & Pumpkin Soup

 Recipe adapted from


  • 1 tablespoon olive oil
  • 2 cups canned pure pumpkin
  • 1/2 yellow onion, diced
  • 2 cloves garlic, minced
  • 2 cups vegetable stock
  • 2 cups water
  • 2 cups canned white beans, low sodium
  • 1/4 cup toasted pumpkin seeds


  1. Heat olive oil in a large pot over medium-high heat. Add onion, cook until translucent. Add garlic, cook for an additional minute. Reduce heat to medium-low.
  2. Drain and rinse canned beans, place into blender with water. Blend until pureed. Add mixture into the pot with onions and garlic.
  3. Add vegetable stock and pumpkin puree to pot. Cook on low heat for 20 to 25 minutes. Taste and season with salt and pepper. Serve with toasted pumpkin seeds on top.

Makes 4 servings.

Nutrition information per serving

  • Calories: 250
  • Far: 8 g
  • Carbohydrates: 36 g
  • Fiber: 7 g
  • Protein: 11 g