October WIC Kitchen: Pumpkin dishes for the autumn season

Oct. 15, 2025

By Mary Wade Burnside and Sarah Moore

Happy pumpkin season! What says fall more than “pumpkin”?
Of course, these bright orange orbs aren’t just for carving into jack-o’-lanterns. They can be turned into spicy, savory and, of course, sweet dishes.
These WIC Kitchen recipes, for Roasted Pumpkin Soup and Roasted Pumpkin Salad, also allow you to use a whole pumpkin so not much of it goes to waste.
Pumpkins are rich in antioxidants such as beta carotene, vitamins C and E, which help neutralize free radicals and protect cells from damage.
Because of the high levels of vitamins C and A, plus iron and folate, pumpkins strengthen the immune system, which helps to fight infections.
The antioxidants and vitamins also help protect the skin from damage caused by pollution, inflammation and sun, contributing to a more radiant complexion.
And magnesium, an essential nutrient for strong bones, is abundant in pumpkins and its seeds, contributing to overall skeletal health.
So is sipping that Pumpkin Spice Latte going to provide all those nutrients? Probably not, but like other foods made from this gourd, it helps herald in this warm and cozy season.
Roasted Pumpkin Soup
Ingredients:
1 red pepper*
1 beef tomato*
½ onion, garlic*
1 cup chicken stock
1 tbsp heavy cream
pumpkin purée (or roast leftover pumpkin from carving)
1 tsp paprika
1 tsp nutmeg
½ tsp cinnamon
1 tsp salt
1 tsp pepper
2 tbsp olive oil
Directions:
Cube the pepper, tomato and onion and put it on a pan.
Season with the instructed seasonings and drizzle with olive oil.
Place in oven on broil or 450 degrees and leave the pan in until the vegetables are soft.
Once done, take out and place cooked vegetables in a blender and add pumpkin purée and blend till smooth
Pour in bowls and drizzle the heavy cream on top.
You can serve it with the bread of your choosing and enjoy!

Roasted Pumpkin Salad
Ingredients
4 cups pumpkin or butternut squash, cut into cubes
1 tbsp olive oil
1/2 tsp salt
1/2 tsp pepper
4 cups chopped kale
1/4 cup crumbled feta cheese
1/4 cup pomegranate seeds
3 tbsp walnuts, chopped
2 tbsp mint, chopped
3 tbsp olive oil
1 tbsp balsamic vinegar
1 tbsp honey
salt & pepper to taste
Directions:
Preheat the oven to 400 degrees. Line a baking sheet with parchment paper.
Toss the cubed butternut squash in a bowl with olive oil, salt and pepper.
Spread the pumpkin onto the baking sheet and roast in the oven for 25-30 minutes. Remove and let cool.
In a large mixing bowl toss together the pumpkin, kale, feta, pomegranate, walnuts and mint.
To make the dressing, mix the olive oil, balsamic vinegar, honey, salt and pepper together in a cup or a jar.
Pour the dressing onto the salad and toss it together. Season with additional salt and pepper if desired.
*Ingredients with an asterisk next to them are available through Monongalia County Health Department WIC. Call us at 304-598-5181 for more information.