Last Updated on 7 March 2024 by Brisbane Livewell Clinic
After creating all types of pumpkin decorations for Halloween, the question is what do we do with the leftover pumpkins? Well, let’s make a tasty and healthy vegan pumpkin pie.
Pumpkin is an extremely healthy vegetable. If you want a Beta Carotene boost, nothing can be a better choice than Pumpkin. Your body transforms this antioxidant into Vitamin A which helps the reproductive system of your body, your lungs, heart, kidneys, and other organs also benefit from this antioxidant. Your eyes also need an ample amount of vitamin A to stay functional. Pumpkin can be a great source of two carotenoids named zeaxanthin and lutein. These two compounds can assist with preventing cataracts and other age-related eye problems. This all shows that the best part of eating pumpkins regularly is the high amount of Beta Carotene that transforms into vitamin A
Now let’s talk a little bit about your Immune System. Along with the beta carotene, pumpkin provides a lot of vitamin C, vitamin E, folate, and iron. All of these nutrients are highly effective to strengthen our overall immune system. As an orange colour vegetable, the pumpkin is also filled with potassium. It helps to control hypertension and also helps reduce the risk of type 2 diabetes, kidney stones, and stroke. And don’t forget that potassium increases bone mineral density which is truly essential for your bone health.
If you are looking for vegetables that can help you to lose some extra kilos, then Pumpkin can be a great choice. It contains a high amount of fibre and low calories. It makes you feel full for a long time without adding many calories to your overall food intake. And the amino acid of pumpkin helps to create Serotonin, which is a crucial element for good-quality sleep.
So, you can see that Pumpkin is not only a vegetable to decorate Halloween. It’s a healthy super treat. So, make your Halloween a little bit healthier with this vegan pumpkin pie.
Vegan Pumpkin Pie
For the homemade pie crust
- 1 cup all-purpose flour
- 1/2 cup coconut oil
- 1 tablespoon coconut cream
- 1/2 teaspoon sea salt
- 3 tablespoons cold water
For the filling
- 2 cup pumpkin puree
- 1/4 cup maple syrup
- 1/2 teaspoon stevia
- 1 teaspoon vanilla extract
- 1 cup coconut milk
- 1/3 cup soy cream cheese
- 1/4 cup cornstarch
For the pumpkin pie spice
- 2 teaspoon cinnamon powder
- 1/2 teaspoon ginger powder
- 1/4 teaspoon nutmeg powder
- 1/4 teaspoon clove powder
- First make the pumpkin pie spice. Add cinnamon powder, ginger powder, nutmeg powder, and clove powder into a bowl. Mix well. Keep aside.
- Now prepare the homemade pie crust. Add all the ingredients into a food processor. Mix for 2 minutes. Then knead the dough with the help of your hands. Form a disc with the dough and wrap it with aluminum foil. Refrigerate for 30 minutes.
- Preheat the oven to 400F.
- Place the chilled pumpkin pie crust onto parchment paper. Roll out evenly. It should be ½ inch thick. Carefully place the rolled-out dough onto the tart pan. Crimp the edges. Prick the bottom of the crust with the help of a fork.
- Line the pie crust with baking paper. Pour some raw rice or chickpeas. Bake for 15 minutes. Remove baking paper and pie weight.
- Now prepare the pie filling. Add pumpkin puree, maple syrup, stevia, vanilla extract, coconut milk, soy cream cheese, cornstarch, and the prepared pumpkin pie spice into the food processor. Mix smoothly.
- Pour the pie filling into the pie crust. Brush coconut cream at the edge of the pie crust. Bake for 25 minutes.
- Once done, let the vegan pumpkin pie come to room temperature. Then chill in the fridge for 5 to 6 hours.
- Enjoy.
