RECIPES- Great Pumpkins for every dish!

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King Soopers Registered Dietitian, Jeannie Schwendtner,  has fantastic fall recipes using fall’s favorite  ingredient, PUMPKINS.  See how you can use a variety of pumpkins for breakfast, lunch, dinner or snacks. See all the recipes below:

 Curried Pumpkin Soup

Makes 4 servings

1 tsp. canola oil

½ cup onion, finely chopped

1 clove garlic, minced

2 cups reduced sodium chicken broth

1 ½ cup pumpkin puree

1 Tbsp. lemon juice

1 tsp. curry powder

1 tsp. cumin

½ tsp. coriander

½ tsp. pepper

½ cup fat free evaporated milk

Heat oil in a saucepan over medium heat. Add onion and sauté until crisp tender. Add garlic and cook another minute. Add the broth, pumpkin puree, lemon juice and spices and bring to a boil. Reduce heat, cover and simmer for 20 minutes. Stir in evaporated milk and heat through.

Black Bean Pumpkin Burgers

Makes 4 Patties

1 tsp. canola oil

½ cup onion, finely chopped

½ cup red bell pepper, chopped

½ jalapeno, finely chopped (optional)

½ cup frozen corn, thawed

2 cups black beans, rinsed and drained

¾ cup pumpkin puree

¼ cup gluten-free baking mix

2 Tbsp. flax meal

1 tsp. cumin

1 tsp. garlic powder

1 tsp. chili powder

¼ tsp. pepper

1 egg

Heat oil in a large non-stick over medium heat. Add onion and sauté until tender. Add bell pepper, jalapeno and corn and sauté for another two minutes. Remove from heat and cool to room temperature. In a large bowl, mash beans using a fork. Add pumpkin puree and spices and mix to combine. Add gluten-free baking mix, flax meal, spices and egg. Mix well. Divide mixture into four equal amounts. Using wet hands, form into patties. Spray a large skillet with non-stick cooking spray to medium heat. Add patties to the skillet and cook until browned, about three minutes. Flip and cook until the other side is browned.  These are great served with salsa, avocado and non-fat plain Greek yogurt.

Pumpkin Hummus

1 can garbanzo beans, rinsed and drained

2 Tbsp. tahini

2 Tbsp. lemon or lime juice

1 tsp. ground cumin

¼ tsp. chili powder

1/8 tsp. pepper

½ tsp. salt

1 can pumpkin puree

1 clove garlic, minced

Combine all ingredients in a food processor and puree until smooth. Add lemon juice by the teaspoon if the mixture is thick to blend.

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