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An aerial image of a white ceramic bowl filled with microwave pumpkin puree on a white stone benchtop. The benchtop is in bright light and two water glasses sit to the top of the puree.

Microwave pumpkin puree

Makes 500-600g
5 from 2
Prep Time 5 minutes
Cook Time 10 minutes
Resting time 10 minutes
Course Sauces
Cuisine Food Intolerance Friendly
Servings 500 g

Ingredients
  

  • 750 g Japanese/Kent/Kabocha pumpkin, skin removed (see notes)

Instructions
 

  • Remove the skin and seeds from your pumpkin and chop it into relatively small cubes, around 2cm x 2cm or 1/2 inch by 1/2 inch (which is smaller than 2cm but just an easier translation).
  • Place the cubes in a tall microwave safe bowl. A tall bowl as opposed to a flat, open bowl will help trap steam and steam the pumpkin pieces instead of making the skin leathery.
  • Microwave for 5 minutes. This will depend heavily on your microwave as they are all different wattage. Once you make it a few times you’ll get a sense of how long it needs to cook.
  • After the 5 minutes, stir the pumpkin cubes up. Distribute the cubes that were on top to the bottom and vice versa. Return the bowl to the microwave and allow to sit in the steamy environment for around 5-10 minutes. This will also allow the bowl to cool a little to ensure it doesn’t get too hot.
  • Repeat by cooking the pumpkin for another 5 minutes. Once the five minutes is up, stir and smash the pumpkin and return it to the steamy microwave. It should be easily mashable at this point.
  • Allow the pumpkin to cool a little before blending to a smooth consistency. If you’re using a blender without a steam valve (like a Nutribullet) allow it to cool completely before blending.
  • You can pass the pumpkin puree through a sieve if you like, but I generally never do. It may be helpful for things like a pumpkin pie where texture is super important.
  • Store leftovers in an airtight container in the fridge and use within a few days. The puree can also be frozen and defrosted

Notes

  • A 1kg piece of pumpkin will yield APPROXIMATELY 750g pumpkin once the skin is removed. 
  • I have only tested the above pumpkin varieties (which are the same) because they are significantly lower FODMAP than other pumpkin varieties. 
  • It's critical to keep in mind that every pumpkin is different. You will get runnier pumpkin puree and firmer pumpkin puree depending on the liquid content of the pumpkin in question. This will depend on seasons, pumpkin varieties and even just luck of the draw. 
  • You will also get bigger and smaller yields of pumpkin puree. 500-600g is a ballpark based on my experience. Your experience might differ.
  • I always recommend keeping an extra 1kg piece of pumpkin on hand if you are making something important. This way you won't be left without if your pumpkin yields less than you were expecting. You can always use the leftovers to make something delicious (plenty of links above). 
Keyword easy pumpkin puree, homemade pumpkin puree, low fodmap pumpkin puree
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