Pumpkins and pears are two stars of the fall produce scene in Wisconsin. Many are grown locally. Pumpkins are part of the squash family. Although all pumpkins are OK to eat, some are better for cooking, and some that are better to carve for your Halloween display. Sugar pumpkins or pie pumpkins are typical terms used to describe gourds that are good for cooking. They will contain a richer/sweeter flavor than their carving counterpart. How do you know the difference? Start by looking for smaller pumpkins with skins that are darker in color.
PREP TIME
10 Min
COOK TIME
3-7 Hours in Slow Cooker
SERVINGS
6
DIFFICULTY
Easy
Ingredients
- 1 fresh pie pumpkin, cubed (skin, seeds and strings removed), or 1 (15-ounce) can of pumpkin puree
- 1 firm medium pear, such as Anjou or Bosc (peeled, cored, and chopped)
- 1 ½ cup diced onion
- 1 14.5-ounce can of low-sodium chicken broth
- ½ teaspoon ground cumin
- ¼ teaspoon ground nutmeg
- ¼ teaspoon, or to taste, sea salt
- ¼ teaspoon, or to taste, cayenne pepper
- 2 cups fat-free half & half
- ¼ cup spreadable butter, margarine, or olive oil
- 1 ½ tablespoon packed brown sugar or brown sugar substitute blend
- 1 tablespoon fresh grated ginger
Optional Garnish
- 6 tablespoons plain nonfat Greek yogurt or low-fat sour cream
- Pumpkin seeds
- Balsamic glaze
- Fresh chopped herbs: chives, parsley, or oregano
Directions
- Use a slow cooker liner, or coat a 4-quart slow cooker with cooking spray. Add the pumpkin, pears, onion, broth, cumin, nutmeg, salt, and cayenne to the slow cooker. Cover and cook on high for 3-4 hours or on low for 7 hours, or until onions are tender.
- Using a submersible blender, puree the pumpkin mixture. Or use a traditional blender. Work carefully in 1-cup batches. Remove the center lid to vent, and cover the opening with a clean kitchen towel.
- Once vegetables, fruit, broth, and spices are pureed to a smooth texture, stir in to the pot the fat-free half and half, buttery spread/oil, brown sugar, and ginger. Heat thoroughly for approximately 30 more minutes.
Nutrition Facts
Servings: 6 | Serving size: 1 cup | Calories: 166 | Total fat: 8g | Saturated fat: 3g | Total carbohydrate: 25g | Fiber: 4g | Protein: 7g | Sodium: 247mg
Recipe provided by Michelle Eaton, MS, RD, ThedaCare; adapted from diabetesfoodhub.org
