Pumpkin Power!

by Miriam Hahn

Yes, it is here! Pumpkin season. Let’s take advantage of the season and get cooking. Did you know that pumpkin is loaded with antioxidants, is great for your skin and is jam packed with fiber?

There are so many great plant-based ways to use it!

Below are recipes for breakfast, lunch and dinner. Your kitchen will smell like fall and what a better way to enjoy the season!  More plant-based fall recipes can be found here.

Pumpkin Spice Steel Cut Oats 

  • 2 cups steel cut oats
  • 1 can coconut milk
  • 2 1/4 cups water
  • 1/2 tsp pink salt
  • 1 tsp vanilla
  • 1/3 cup canned pumpkin
  • 2 Tbsp maple syrup
  • 1 1/2 tsp pumpkin pie spice
  • 1/2 tsp cinnamon
  • 1/4 cup non-dairy milk
  • Walnuts and apples for topping


  1. If using the instant pot, spray with avocado oil spray. Add the oats, coconut milk, water and salt. Cook at high pressure for 4 minutes and let it natural release for 20 minutes.
  2. If cooking on stove, use package directions using the coconut milk instead of water. (Add in a few oz of water if too dry)
  3. When oats are done, add in pumpkin, maple syrup, vanilla, spices and the non-dairy milk.
  4. Top with walnuts, apples and more non-dairy milk if desired. You can also add more syrup!

     Serves 6

Pumpkin Chili

  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 red pepper, chopped
  • 1 green pepper, chopped
  • 1 14 oz can each: fire roasted tomatoes, black beans, pinto beans, pumpkin
  • 2 cups vegetable broth
  • 1-2 Tbsp chili powder
  • 2 tsp cumin
  • 1 tsp each: salt, onion powder, smoked paprika
  • 1/2 tsp cinnamon
  • Dash of red pepper flakes (or more)
  • Squeeze of lime
  • Toppings: avocado, cilantro, sriracha


  1. Saute the onion and garlic for 5 minutes then add peppers and cook 5 more minutes.
  2. Then add in everything else (except lime & toppings), bring to boil, then simmer for 20 minutes.
  3. Squeeze some lime into each bowl and add toppings!

     Serves 6-8

Pumpkin Pasta

  • 1 yellow onion, chopped
  • 6 cloves garlic, minced
  • 1 tsp each: sage, thyme
  • 1 tsp fresh rosemary, chopped
  • 1/4 cup flour
  • 1 can coconut milk
  • 1 can pumpkin puree
  • 3 1/4 cups vegetable broth
  • 1 1/2 Tbsp white miso paste
  • 1/4 cup nutritional yeast
  • 1 1/2 tsp pink salt
  • 1/4 tsp black pepper
  • 12 oz. pasta
  • Garnish fresh parsley/red pepper flakes


  1. In a soup pot, saute the onion and garlic in a little avocado oil for 5 minutes. Add water to the pan if it gets too dry.
  2. Add the sage, rosemary and thyme and stir for 2 minutes.
  3. Reduce heat to medium low and add flour whisking continuously for a minute or so while it forms a paste. Stream in the coconut, milk a little at a time.
  4. Add the pumpkin puree, salt, pepper and blend. Then use an immersion blender to make smooth.
  5. Add the broth, nutritional yeast and miso and stir. Then add in the pasta. Bring to boil, then reduce to simmer and cook 15-20 minutes or until pasta is al dente. Top with parsley and red pepper flakes.

Serves 5-6

Miriam Hahn is the owner of YouCare-SelfCare a private wellness practice, specializing in plant-based lifestyle and disease prevention. She is a certified wellness coach and a graduate of the Cornell University Plant-Based Nutrition Program.

Her services include online wellness and cooking courses, virtual boot camp programs and plant-based cooking classes/ group wellness classes held in Phoenix.

Follow along on Instagram & Facebook for hundreds of plant-based recipes!

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