A Pumpkin Skin Packed with Nutrients, Yet Many Throw It in the Trash: 4 Ways to Use Pumpkin Peel

A Pumpkin Skin Packed with Nutrients, Yet Many Throw It in the Trash: 4 Ways to Use Pumpkin Peel

Don't throw out your pumpkins! The peel is not only delicious, but also packed full of nutrients! Here's how to use it in the kitchen.

Pumpkin is a popular ingredient in the fall and winter, especially around halloween and thanksgiving. It is loved for its rich flavor and versatility. It can be used in soups, pies, and side dishes. But many people don't realize that the pumpkin peel is just as valuable. Instead of throwing it away, it can be used in many ways and is packed with nutrients.

Pumpkin peel is full of important nutrients: it contains vitamins A, B, C, and E, and minerals like magnesium, potassium, phosphorus, zinc, and manganese. Its fiber helps with digestion, and the antioxidants protect your cells. One of the key nutrients is beta carotene, which your body turns into vitamin A. This is good for your skin and may also help keep your vision healthy. The potassium in the peel can also help regulate blood pressure.

Which Pumpkin Skins Are Safe to Eat?

Not all pumpkin skins are edible, but several varieties are perfect for eating:

  • Red Kabocha Pumpkin: Its thin skin becomes soft when baked or cooked, making it easy to eat.
  • Provence Pumpkin or Musquee de Provence: The tough skin softens when roasted, so you can eat it along with the flesh.
  • Stuffing Pumpkin or Delicata squash: Its thin skin cooks easily and is great for roasting whole.
  • Pepper Pumpkin or Acorn Squash: Although its skin is thicker, it can still be tasty and slightly chewy if cooked properly.

Be sure to wash the pumpkin well to remove dirt or chemical residues. If you're using organic pumpkins, the skin is even safer to eat.

How to Use the Peel

  • Baked or Grilled: You can bake the pumpkin peel along with the flesh. The sweet pumpkin juice soaks into the peel, making it soft and easy to eat. If you prefer a crispier texture, you can bake the peel separately by slicing it thinly, brushing with a little oil, and seasoning it.

  • Crispy Chips: You can also make a healthy snack from the peel. Slice it very thin, brush with olive oil and seasonings, and bake it in the oven until it's crispy and golden.

  • Boiled: You can also use the peel in soups, there's no need to remove it.