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Pumpkin; A Delicious Plant-Based Protein

by Sasha Chinchar
Pumpkin Protein

Photo: blessthismessplease.com

With fall finally here, everyone is looking for ways to bring pumpkin onto the menu. From pumpkin spice lattes to pumpkin pie, this delicious gourd is an autumn staple. Pumpkins are packed with vitamins, antioxidants and protein, making it an ideal source of nutrients for those on a plant-based diet.

But how can you incorporate this plant protein into your meal plan without the sugar overload? These recipes take full advantage of the nutritional value pumpkin has to offer!

If you’re looking for a morning pumpkin fix, try a protein smoothie. This easy recipe from blessthismessplease.com will fulfill your fall cravings while providing you 20 grams of protein!

Healthy Pumpkin Protein Smoothie

Pumpkin Protein

Photo: blessthismessplease.com

½ cup pumpkin puree

1 cup plain Greek yogurt

1 cup ice

½ to 1 cup vanilla almond milk

1 ounce pecans

1-2 tablespoons pure maple syrup (optional, to taste)

dash of cinnamon or pumpkin pie spice

Add all of the ingredients into your blender and blend until smooth. Enjoy your healthy morning treat.

There are endless ways to cook with pumpkin puree, but don’t forget to take advantage of nutrient-packed pumpkin seeds. With more than 8 grams of protein per ounce, pumpkin seeds are a great source of plant-based protein. They’re also rich in fiber, iron, magnesium and healthy fats.

Although roasted pumpkin seeds can be a delicious added bonus after carving pumpkins, there are more interesting ways to incorporate pumpkin seeds into your diet. Try this raw zucchini pasta recipe from onegreenplanet.org.

Raw Zucchini Pasta with Pumpkin Seeds

Photo: onegreenplanet.org

2 small zucchinis

¼ cup raw pumpkin seeds

2 tablespoons nutritional yeast

1-2 chopped garlic cloves

¼ cup basil leaves/ other fresh herbs

2 tablespoons raisins/dates

as much water as needed

Make the noodles by slicing the zucchini on a mandolin or spiral slicer and set aside in a large bowl. To make the sauce, blend the remaining ingredients until smooth (adding water as needed).

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