Recipe: RawVegan Pumpkin Cups Ready in Minutes and Six Ingredients

Once I accepted that I was not going to make any pumpkin pie this fall, I needed to find something to do with all the pumpkins I bought on sale. My first idea was to make them into smoothies. So, I made a very thick smoothie and ate it with a spoon.

This is a very simple, easy, quick, recipe. It is ready in minutes. What’s better, you only need 6 ingredients and one piece of equipment. There is no prepping, baking, or waiting, and there is no mess to clean afterward.

The ingredients in this recipe are full of nutrients. It is vegan, low fat, and high in fiber.

The Ingredients

Pie Pumpkin

Pie pumpkins are sweeter than other varieties. They are high in fiber, low in sugar, and packed with vitamins and minerals. Their orange color screams beta carotene which, helps preserve cognitive function and healthy lungs. Furthermore, our bodies convert beta carotene to Vitamin A, essential for a healthy immune system, skin, vision, and cell growth.

Cashews

Cashews add creaminess to this recipe. They need to be unroasted and unsalted. Cashews are a good source of plant protein, copper, magnesium, and manganese.

Pink Himalayan Salt

I prefer pink Himalayan salt as it contains fewer additives and it is less processed than regular salt. Like table salt, it is 98% sodium chloride, and although in small quantities, it also contains minerals that regular salt does not contain. Contrary to popular belief, sodium is still an essential nutrient. It prevents dehydration and supports immune, muscle, and nerve function.

Dates

Dates are nutrient-dense. They are loaded with fiber and minerals. Although very sweet, they have a low glycemic index. Dates are my sweetener of choice. When using dates in recipes, you not just add sweetness but also essential nutrients. Dates can be made into a paste and be added to a myriad of dishes.

Pumpkin Spice

To keep this recipe quick and simple, I used an organic store-bought pumpkin spice. A little bit goes a long way.

Maple Syrup

We couldn’t leave the maple syrup out. We are adding maple syrup to this recipe not for sweetness but for its distinctive flavor which pairs fantastically with pumpkin. I used a Grade A amber. Its medium intensity blends well in raw recipes. You might want to start with less if using a darker variety.

The Method

Peel the pumpkin and cut it into small cubes. Add the pumpkin along with the rest of the ingredients to a high-speed blender. If using a regular blender, lightly steam the pumpkin and soak the cashews. Blend until smooth.

Pumpkin Cups

Swati Neaves

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Prep Time 10 minutes mins

Blending time 1 minute min

Course Dessert

Cuisine American, Raw Vegan

Servings 2 cups

Equipment

• High speed blender

Ingredients

  

• 3 cups Pie pumpkin
• ½ cups Cashews
• ½ cups Dates pressed
• 1 tbsp Maple Syrup
• ¼ tsp Pumpkin spice
• ⅛ tsp Pink Himalayan salt
• ½ cup Water

Instructions

 

• Peel the pumpkin.
  3 cups Pie pumpkin
• Cut the pumpkin into small cubes.
  3 cups Pie pumpkin
• Add the pumpkin along with the rest of the ingredients to a high speed blender.
  3 cups Pie pumpkin, ½ cups Cashews, ½ cups Dates, 1 tbsp Maple Syrup, ¼ tsp Pumpkin spice, ⅛ tsp Pink Himalayan salt, ½ cup Water
• If using a regular blender, lightly steam the pumpkin and soak the cashews.
• Blend for 1 minute or until smooth.