Halloween’s pumpkin tradition: From folklore to culinary favourite

Hyderabad: One can’t think of Halloween, which is on October 31, without thinking about the pumpkin. The fruit is an iconic symbol of the spooky festival and is used in many ways, from consumption to decoration.

A pumpkin is a type of winter squash from the gourd family. It is a fruit, typically round and orange, though it also comes in various sizes, shapes and colours.

It is widely consumed for its nutritious flesh and seeds, which are rich in vitamins and antioxidants. It is a popular ingredient for both sweet and savoury dishes, such as pies and soups. Pumpkins are also known for their role in festivities, carved into jack-o-lanterns for Halloween and used as a decoration.

Pumpkins and Halloween

Pumpkins are prominently featured in the fall season, with popular traditions including carving them for Halloween and making pies for Thanksgiving.

Pumpkins are associated with Halloween due to the Irish tradition of carving scary faces into turnips to ward off spirits, which was brought to America by Irish immigrants.

In the United States, pumpkins were more easily available and easier to carve, so they replaced turnips, becoming a symbol of the spirit-protecting tradition associated with Halloween.

Who is Stingy Jack?

The tradition of carving vegetables to ward off evil spirits comes from an old Irish folk tale about a man named Stingy Jack who tricked the devil, and when he died, he was denied entry to both heaven and hell.

The devil gave him a burning ember to light his way, which Jack placed inside a hollowed-out turnip. He became known as ‘Jack of the Lantern,’ a figure doomed to wander the Earth.

Harvest symbol

Pumpkins became strongly linked to the harvest season, and this new pumpkin-based practice was adopted into the Halloween celebration.

Carving pumpkins

The practice of carving a ghoul-like face into a pumpkin and placing a light inside to create a jack-o-lantern became an enduring symbol of Halloween.

The original belief was that the light would ward off evil spirits. Today, carved pumpkins are a central decoration for the holiday, often with spooky or funny faces, and are used as a festive symbol of Halloween

Pumpkin is a fruit

A pumpkin is a fruit, as it develops from the flower’s seed-bearing ovary. However, it is often treated as a vegetable due to its use in savoury dishes.

Nutritional value

Pumpkins are low in calories but high in essential nutrients, including vitamins, minerals, fibre and carotenoids, which act as antioxidants.

The flesh, seeds, and even the leaves are edible and can be used in cooking.

Culinary uses

Pumpkins are versatile and can be used in a wide range of recipes, including soups, salads, baked goods, and desserts, often spiced with cinnamon and nutmeg.

Health benefits

Due to their high antioxidant content, pumpkins may help protect against certain cancers. Their high fibre content can also help with satiety. Pumpkin seeds, in particular, are used in traditional medicine.

Varieties

The term ‘pumpkin’ is most commonly associated with round, orange squash, but it refers to multiple varieties from the genus Cucurbita, such as C. pepo, C. moschata, and C maxima.

Pumpkin is a low-calorie, nutrient-dense winter squash rich in vitamins, minerals, and antioxidants. It’s a type of winter squash in the Cucurbitaceae family. Native to North America, pumpkin is particularly popular around Thanksgiving and Halloween.

Health benefits of pumpkin

Highly nutritious, Pumpkin has an impressive nutrient profile.

One cup of cooked pumpkin 245 grams contains only 49 calories, small amounts of magnesium, phosphorus, zinc, folate and several B vitamins.

Besides being packed with vitamins and minerals, pumpkin is low in calories, as it’s 94 per cent water.

It’s also very high in beta-carotene, a carotenoid that your body turns into Vitamin A.

Pumpkin seeds are edible, nutritious and linked to numerous health benefits, high in antioxidants that may reduce your risk of chronic diseases.

Pumpkins contain antioxidants, such as alpha- and beta-carotene, lutein, and zeaxanthin. These can neutralise free radicals, stopping them from damaging cells. Research suggests that these antioxidants protect skin against sun damage and lower the risk of cancer, eye diseases, and other conditions.

Boosting immunity

Pumpkin is loaded with nutrients that can boost your immune system. It’s high in beta-carotene, which your body turns into Vitamin A.

Studies show that Vitamin A can strengthen your immune system and help fight infections. Pumpkin is also high in Vitamin C, which research suggests increases white blood cell production, helps immune cells work more effectively and speeds wound healing.

Pumpkin is also a good source of Vitamin E, iron, and folate, all of which may aid

Weight loss

Pumpkin is considered a nutrient-dense food. That means it’s incredibly low in calories despite being packed with nutrients. Simply put, pumpkin is a weight-loss-friendly food because you can consume more of it, but still take in fewer calories. Pumpkin is a good source of fibre, which can help curb your appetite.

Versatile

Pumpkin is delicious, versatile and easy to add to your diet.

Its sweet flavour makes it a popular ingredient in dishes like custards, pies, and pancakes. However, it works just as well in savoury dishes such as roasted vegetables, soups and pastas. The most popular soup in winter is pumpkin soup. Pumpkin is added to lattés, candies, and pie fillings too.

Rich in vitamins, minerals and antioxidants, pumpkin is incredibly healthy. Its low-calorie content makes it a weight-loss-friendly food. Its nutrients and antioxidants may boost your immune system, protect your eyesight, lower your risk of certain cancers, and promote heart and skin health.

Here’s a popular pumpkin recipe that's easy to try at home:

Sliced Shallow-Fried Pumpkin

Ingredients

500 grams of pumpkin

1 teaspoon ginger garlic paste

1 teaspoon salt,

½ teaspoon haldi/turmeric powder

1 teaspoon chilli powder

1 teaspoon jeera/cumin powder

1 teaspoon dhaniya/coriander powder

Oil for shallow fry

Method

Thinly slice and peel the pumpkin. Remove seeds and fibre in the center. Discard fibre and peels. You may wash and dry seeds to consume later.

Mix all other ingredients together and apply to the slices of pumpkin.

Heat a little oil in a non-stick pan and shallow-fry slices. Do not overlap slices of pumpkin for the best results. Turn once and remove. Fry in small batches.

Serve with rotis or parathas.