5 reasons you should eat pumpkin this Halloween

Supermarkets are selling them for £1, and if that isn’t reason enough to live off pumpkin for the next few weeks we’ve collected a few more health benefits for you.

Stay fuller for longer

There are 3g of fibre in one cup of pumpkin, which is essential to keep you full.


Pumpkin is one of the highest sources of vitamin A, a natural antioxidant. It also has an important role to play in eye health and vision support.

Rich in potassium 

A cup of pumpkin has more potassium than a banana. Potassium is vital for muscle and heart health.

Dose of healthy fats and protein

Pumpkin seeds provide 12g of protein per cup plus heart-healthy fats. The seeds are also high in zinc, which is key for the health of your immune system.

Get a good night's sleep

The seeds are also rich in tryptophan, an amino acid that helps the body relax and sleep.

So now we’ve persuaded you to buy a pumpkin, here are some of our favourite ways to eat it. 

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Pumpkin curry


  • 1 pumpkin
  • 1 onion
  • 2 garlic cloves
  • 1 inch piece of ginger
  • 400ml tin coconut milk
  • 240g fresh spinach
  • 220g green beans
  • 1 tsp cumin
  • 1 tsp coriander
  • 1 tsp turmeric
  • 1 tsp garam masala
  • ½ tsp crushed chili
  • 1 tbsp oil of your choice (we recommend coconut)
  • Handful fresh coriander 


  1. Cut the pumpkin in half, remove the seeds and pulp and then chop the remaining pumpkin into cubes leaving the skin on. You can toast and eat the seeds later!
  2. Finely chop the onion, garlic and ginger and add to the pan of heated oil. Fry for a few minutes and add the ground spices.
  3. Add the pumpkin and mix until coated in the spices.
  4. After a few minutes, add the coconut milk and pour hot water to an inch above the pumpkin.
  5. Add the trimmed green beans and a bag of spinach. Put the lid on and simmer the whole lot until the pumpkin is soft. Chop a handful of fresh coriander and add before you serve. 

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Roast pumpkin salad


  • 1 pumpkin
  • 330g cherry tomatoes
  • 1 head of garlic
  • 1 red onion
  • 70g rocket
  • 250g puy lentils
  • 60g feta or goat's cheese
  • Juice of 1 lemon
  • 1 tsp crushed chilli
  • 1 tbsp olive oil
  • Handful fresh parsley


  1. Pre-heat the oven to 180°C.
  2. Halve the pumpkin and deseed, keeping the seeds in a separate bowl. Chop the pumpkin into chunks and arrange on a roasting tray drizzled with olive oil, crushed chilli, unpeeled garlic cloves and salt and pepper. Place in the oven.
  3. Meanwhile, cook the puy lentils in boiling water and wash then dry the seeds before toasting them in a dry pan with some sea salt.
  4. Once the lentils are cooked and squash is roasted, drain the lentils and put into a large bowl with the pumpkin.  
  5. Halve the tomatoes and add these alongside the rocket and crumbled cheese.
  6. Squeeze lemon juice on top, season and stir in fresh parsley. Top with toasted seeds.

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Roasted pumpkin soup

  • 1 pumpkin
  • 1 white onion
  • 20g butter
  • 1 litre chicken or vegetable stock
  • 225ml whole milk
  • Seasoning
  • Spring of rosemary


  1. Preheat the oven to 180°C. Halve the pumpkin and remove the seeds. Brush with oil, season and baking on a tray topped with rosemary sprigs. 
  2. Once the pumpkin is cooked through, take out of the oven. Finely chop your onion and add to a pan with the melted butter, then gently simmer. Meanwhile, chop the roasted pumpkin up and add pieces to the onions once they are softened. Stir.
  3. Pour in your stock and milk. Heat through then blitz with a hand blender or full blender. Season and serve.