Air-Fryer Pumpkin: A Healthy, Quick-Fix Treat

Pumpkins are a versatile ingredient, perfect for both sweet and savoury dishes. They are packed with vitamins, minerals and antioxidants, making them a nutritious option for any meal. Roasting pumpkin in an air fryer is a quick and easy way to cook this vegetable, resulting in tender pumpkin with caramelised edges. You can season it any way you like, making it a great addition to salads, bowls, soups or sandwiches.

How to prepare a pumpkin for roasting in an air fryer

Preparing a pumpkin for roasting in an air fryer is a simple process. Here is a step-by-step guide:

Step 1: Choosing and Cleaning the Pumpkin

Start by selecting the right type of pumpkin. Look for pumpkins with dense and sweet flesh, such as sugar pumpkins or pie pumpkins, which are perfect for roasting. Avoid large carving pumpkins, as they tend to be watery and stringy. Wash the exterior of the pumpkin to remove any dirt, and dry it with a kitchen towel.

Step 2: Cutting and Cleaning the Pumpkin

Place the pumpkin on a cutting board and cut it in half vertically. Use a sharp knife, as the pumpkin's skin can be quite thick. Carefully cut through the skin and chop the pumpkin. Once cut, use a spoon to remove the seeds and fiber from both halves. You can choose to roast the pumpkin with the peel or peel it using a peeler.

Step 3: Cutting the Pumpkin into Wedges or Chunks

If you plan to roast the pumpkin with the peel, cut out 1-1.5 inch wedges. If you prefer to peel the pumpkin, lay each wedge on the cutting board and cut or peel off the skin. Alternatively, you can use a peeler to remove the skin from each wedge. After peeling, cut the pumpkin into chunks or cubes.

Step 4: Seasoning the Pumpkin (Optional)

At this stage, you can choose to season the pumpkin with various spices and oils. Place the pumpkin chunks or wedges in a large bowl and add your desired seasoning. You can use options like avocado oil, olive oil, salt, pepper, garlic powder, cinnamon, paprika, or vegetable spice. Toss the pumpkin well to ensure all pieces are coated evenly with the seasoning.

Step 5: Air Frying the Pumpkin

Preheat your air fryer to 380°F (some sources suggest 400°F) while you prepare the pumpkin. Transfer the seasoned pumpkin to the air fryer basket in a single layer, ensuring the pieces don't overlap. If you have a large quantity of pumpkin, cook it in batches. Air fry the pumpkin for 18-20 minutes, shaking the basket halfway through for even cooking.

Your pumpkin is now ready to be enjoyed as a delicious and healthy side dish or added to various recipes!

How to cut up a pumpkin

Pumpkins can be difficult to cut, so it's worth noting that you can buy pre-cut pumpkin chunks or wedges to save yourself the hassle. However, if you want to cut your own pumpkin, here is a step-by-step guide:

• Place the pumpkin upright on a large chopping board on a steady work surface.
• Using a large, sharp knife, insert the knife about half an inch to the right or left of the stem. This will depend on whether you are left or right-handed.
• Take the knife with your dominant hand and hold the stem of the pumpkin with the other. Insert the knife from the top down without crossing your arms.
• Once the knife is in, move it down towards the chopping board. Pull the knife out and turn the pumpkin away from you, then repeat until you have cut the pumpkin into two halves, one bigger than the other.
• Use a spoon to deseed the pumpkin. Scrape down the sides and remove all the seeds and the "brains" (the hairy, mushy, slimy parts). You can either remove the seeds by hand to roast them, or discard them.
• It's easier to peel the pumpkin when cutting it into quarter or eighth wedges. Use your sharp knife to cut it into wedges, then use a serrated vegetable peeler or a very sharp peeler to peel off the skin.
• Alternatively, you can roast the pumpkin with the skin on and then peel it by hand once it's roasted. It comes off more easily when the pumpkin is hot.
• To cut the pumpkin into cubes, first cut it into wedges, then peel the wedges with your vegetable peeler. Once peeled, cut the pumpkin into long stripes and then into cubes.

How to roast pumpkin seeds

Roasting pumpkin seeds in an air fryer is a quick and easy way to make a delicious snack. Here is a step-by-step guide on how to roast pumpkin seeds:

Step 1: Clean the Pumpkin Seeds

Start by removing all the seeds from the pumpkin. Separate the pulp from the seeds as much as possible. Then, place the seeds in a colander and rinse them under running water to remove any remaining pulp. You can also boil the seeds for 10 minutes in salted water to help remove the pulp and clean them more thoroughly.

Step 2: Dry the Seeds

After cleaning, lay the seeds out on a paper towel or clean kitchen towel to dry. Gently press or blot them with a towel to remove any excess water, and let them air dry for at least 10 minutes, or up to a few hours if you have the time. It's important that the seeds are completely dry before roasting.

Step 3: Season the Seeds (Optional)

You can season the pumpkin seeds with a variety of spices, oils, and salts. For a savory option, try garlic powder, salt, pepper, and melted butter or ghee. For a sweet treat, sprinkle on some sugar and cinnamon. You can also experiment with different spice blends, such as Trader Joe's Chili Lime seasoning, smoked paprika, or taco seasoning.

To season the seeds, place them in a large bowl and add your desired seasonings. Mix well until all the seeds are evenly coated. You can also toss the seeds with the seasonings in the air fryer basket, but this may be more difficult to ensure even coating.

Step 4: Roast the Seeds

Preheat your air fryer to between 350-400°F (177-204°C). Place the seasoned seeds in the air fryer basket, spreading them out in a single layer if possible. If they are piled up, be sure to shake the basket halfway through cooking to ensure even roasting.

Cook the seeds for about 10-15 minutes, or until they are golden and crispy. The exact cooking time will depend on your air fryer and the amount of seeds you are roasting, so keep a close eye on them to avoid burning.

Step 5: Enjoy!

Once the seeds are roasted to your liking, remove them from the air fryer and let them cool. Adjust the seasoning to your taste, and enjoy your crunchy, delicious snack! You can store any leftover seeds in an airtight container at room temperature for up to a week, or in the fridge for up to two weeks.

What type of pumpkin to use

When it comes to choosing a pumpkin to roast in your air fryer, it's important to select a variety that is both flavorful and suitable for cooking. Here are some tips and recommendations on the types of pumpkins to use:

Types of Pumpkins

• Sugar Pumpkins or Pie Pumpkins: These are small, readily available, and have a sweet taste with a creamy texture. They are perfect for roasting and cooking.
• Long Island Cheese and New England Pie: These varieties are also fantastic for roasting and eating.
• Field Pumpkins or Jack-o-Lantern Pumpkins: These are the traditional pumpkins used for carving and decorating. They are usually too large to fit in an air fryer and have watery, stringy flesh, so they are not recommended for cooking.

Tips for Choosing Pumpkins

• Look for pumpkins with dense and sweet flesh. Pumpkins with higher water content may not be ideal for air frying.
• Choose a sweet and flavorful variety, especially if you plan to eat the pumpkin plain or use it in desserts.
• Opt for small to medium-sized pumpkins, often labeled as "sugar pumpkins" or "pie pumpkins." These tend to be sweeter and have denser, less watery flesh than larger carving pumpkins.
• If you're using the pumpkin for a specific recipe, such as pumpkin pie or soup, consider choosing a variety that is commonly used for that dish.

Preparing the Pumpkin

• Wash the exterior of the pumpkin to remove any dirt.
• Cut off the stem (also known as the "handle") and then halve the pumpkin.
• Use a large spoon to scoop out the seeds and fibers. You can choose to roast the seeds separately as a snack.
• Cut the pumpkin into wedges or chunks of uniform thickness (around 1 to 2 inches) for even cooking.
• You can leave the peel on or remove it, depending on your preference. The peel will add to the crispy texture, but removing it will make it easier to eat.

How to serve roasted pumpkin

Roasted pumpkin is a versatile dish that can be served in a variety of ways. Here are some ideas on how to serve roasted pumpkin:

• As a side dish: Roasted pumpkin makes a great alternative to roasted potatoes. Cut the roasted pumpkin into slices or cubes and serve it as a side dish with your favourite protein, such as chicken or fish. You can also add it to a winter salad or pasta dish.
• In a puree: Turn your roasted pumpkin into a homemade puree by blending it until smooth. Use this puree in recipes such as pumpkin pie, pumpkin soup, pumpkin pasta, or pumpkin bread.
• In a soup: Make a simple roasted pumpkin soup by blending the roasted pumpkin with some stock and spices.
• In a salad: Add roasted pumpkin cubes to a hearty fall salad with greens like kale or spinach. Top with crunchy nuts or seeds and a drizzle of dressing.
• As a snack: Season the roasted pumpkin wedges or fries with your favourite spices and enjoy them as a snack. You can also add some feta, parsley, and walnuts to make a quick and delicious roast pumpkin salad.
• In a gratin: Combine the roasted pumpkin with cheese and other ingredients to make a cheesy pumpkin gratin.
• With mashed potatoes: Mix the roasted pumpkin with mashed potatoes for a unique and flavourful side dish.
• In baked goods: Use the roasted pumpkin puree in baked goods such as muffins, cookies, or donuts.
• As baby food: Simply mash the roasted pumpkin and season it as desired to make a nutritious baby food.

Frequently asked questions