By Kelli Morgan
Oh, how I love this time of year! Living in the desert makes you truly appreciate fall! Finally no more 110 degree days!!! Besides getting to wear my Juicies and jeans again, I always look forward to whipping up some recipes with pumpkin! Not only is it super yummy and a crowd-pleaser, it is also super nutritious!

It's pumpkin season!
The bright orange color of pumpkin is a dead giveaway that pumpkin is loaded with an important antioxidant, beta-carotene. Beta-carotene is one of the plant carotenoids converted to vitamin A in the body. In the conversion to vitamin A, beta carotene performs many important functions in overall health. Current research indicates that a diet rich in foods containing beta-carotene may reduce the risk of developing certain types of cancer and offers protection against heart disease. Beta-carotene offers protection against other diseases as well and some degenerative aspects of aging. I don’t know about you, but I love thinking that my pumpkin recipes are helping to turn back the clock!
Here are a few of my favorite pumpkin recipes:
Pumpkin Black Bean Soup
I am totally obsessed with black beans. My family eats them in some form everyday! This soup combines the hearty goodness of black beans with the sweet creaminess of pureed pumpkin. It is sure to be one of your families favorites too!
2 Tbsp olive oil
1 medium onion, finely chopped
3 cups canned or packaged vegetable stock found in soup aisle)
1 can (14 1/2 ounces) diced tomatoes in juice
1 can (15 ounces) black beans, drained
2 cans (15 ounces) pumpkin puree (found often on the baking aisle)
1 tablespoon curry powder, 1 palm full
1 1/2 teaspoons ground cumin, 1/2 palm full
1/2 teaspoon cayenne pepper, eyeball it in the palm of your hand
Coarse salt
20 blades fresh chives, chopped or snipped, for garnish
Heat a soup pot over medium heat. Add oil. When oil is hot, add onion. Saute onions for 5 minutes. Add broth, tomatoes, black beans and pumpkin puree. Stir to combine ingredients and bring soup to a boil. Reduce heat to medium low and stir in curry, cumin, cayenne and salt, to taste. Simmer 5 minutes. At this point, I use my hand-held stick blender to smooth it out. It is fine if you don’t have one, but I love how thick and creamy the soup gets by blending it. Garnished with chopped chives.
*This recipe is from Rachel Ray’s vegetarian cookbook. It is one of her older cookbooks, and I love it. I’ve never made anything from it that is not amazing!
Creamy Carrot and Pumpkin Soup
This soup is much lighter than the Pumpkin Black Bean Soup. It pairs perfectly with a nice panini or green salad for dinner.
3 tablespoons butter, divided
1 cup chopped onion
1/4 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
2 cans pumpkin puree
3 cups water
3 cups vegetable broth
3 cups chopped carrot (about 1 pound)
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1. Melt 1 tablespoon butter in a large Dutch oven over medium heat. Add onion to pan; cook 4 minutes or until tender, stirring occasionally. Stir in cinnamon and nutmeg; cook 1 minute, stirring constantly. Move onion mixture to side of pan; add remaining 2 tablespoons butter to open space in pan. Increase heat to medium-high; cook 1 minute or until butter begins to brown. Add 3 cups water, broth, pumpkin and carrot; bring to a boil. Cover, reduce heat, and simmer 35 minutes or until vegetables are tender. Season with salt and pepper.
2. This soup is best served smooth. If you do not own a stick blender, you can work in batches using your blender or food processor.
Pumpkin Spiced and Iced Cookies
I made these cookies a few times last year. They were a hit with all my friends and family. I think I will try them again this year with my Earth Balance vegan butter and vegan chocolate chips. I’m sure they will be just as good! Here is the original recipe from Libby’s Pumpkin.
2 1/4 cups all-purpose flour
1 1/2 teaspoons pumpkin pie spice
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 cup (2 sticks) butter or margarine, softened
1 cup granulated sugar
1 can (15 oz.) LIBBY’S® 100% Pure Pumpkin
2 large eggs
1 teaspoon vanilla extract
2 cups (12-oz. pkg.) NESTLÉ® TOLL HOUSE® Semi-Sweet Chocolate Morsels
1 cup chopped walnuts
1. Preheat oven to 375° F. Grease baking sheets.
2. Combine flour, pumpkin pie spice, baking powder, baking soda and salt in medium bowl. Beat butter and sugar in large mixer bowl until creamy. Beat in pumpkin, eggs and vanilla extract. Gradually beat in flour mixture. Stir in morsels and nuts. Drop by rounded tablespoon onto prepared baking sheets.
3. Bake for 15 to 20 minutes or until edges are lightly browned. Cool on baking sheets for 2 minutes; remove to wire racks to cool completely. Drizzle or spread with Vanilla Glaze.
For Vanilla Glaze:
Combine 1 cup powdered sugar, 1 to 1 1/2 tablespoons milk and 1/2 teaspoon vanilla extract in small bowl; mix well.
Pumpkin Pecan Pie
Last, but not least, is my Pumpkin Pecan Pie.
I found this recipe last year in Prevention magazine and decided to try it out on Thanksgiving. It combines several traditional holiday flavors into one spectacular dessert. The gingersnap crust saves lots of calories over a traditional crust, and it tastes amazing!
1/4 cup butter, divided
1 1/4 cup gingersnap cookies crumbs (about 30 cookies)
1 1/2 tsp vanilla
1 can pureed pumpkin
1 large egg
1 large egg white
1/2 tsp ground cinnamon
1/4 tsp ground nutmeg
3/4 cup dark brown sugar, divided
2 tbsp honey
3/4 cup pecan halves
1. Heat oven to 350 degrees.
2. Melt 2 tbsp butter in a microwave safe bowl. Mix with with cookie crumbs and add vanilla. Press onto the bottom and sides of a 8 inch pie place. Bake for 10 minutes and cool.
3. Blend pumpkin, egg, egg white, cinnamon, nutmeg, and 1/2 cup of the sugar. Spread in crust.
4. Bake until filling is set around edges or knife inserted in center comes out clean, about 35-40 minutes. Remove pie from oven.
5. Heat broiler. Combine honey and remaining 1/4 cup sugar and 2 tbsp of butter in a small saucepan. Cook over heat until sugar dissolves, stirring constantly. Stir in pecans to coat.
6. Spread topping over pie. Broil until bubbly and golden, about 2 minutes. Watch is closely so it doesn’t burn!!!
Be creative – try adding pureed pumpkin to your vanilla protein shakes, oatmeal, pancake mix and even ice cream (or banana “ice cream”). Pumpkin seeds are delicious and nutritious as well. I have been adding them to everything lately. My favorites are on top of salads and in Katie’s granola recipe!
To learn more, follow Kelli on Twitter @kellird2004