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Vegetable3 recipes

pumpkin blossoms.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher

ALSO KNOWN AS

kumro phulsquash blossomspumpkin flowerspumpkin blossomskaddu ke phoolkumro phoolflores de calabazapoocha phool

Recipes with pumpkin blossoms + Add to pantry

SERVING

CALORIES

PROTEIN

1.0g

CARBS

3.3g

FAT

0.07g

FIBER

0.90g

This ingredient is flagged as naturally gluten-free. Per 100 g, it provides 1.1 µg of vitamin K.

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories15kcal—

Protein1.0g2%

Carbohydrates3.3g1%

Fiber0.90g3%

Sugar1.7g3%

Total fat0.07g0%

Saturated fat0.01g0%

Trans fat0g—

Cholesterol0mg0%

Water95.2g—

MINERALS

Sodium5.0mg0%

Potassium173mg4%

Calcium28mg2%

Iron0.70mg4%

Magnesium24mg6%

Phosphorus49mg4%

Zinc0.17mg2%

Copper0.09mg10%

Manganese0.11mg5%

Selenium0.50µg1%

VITAMINS

Vitamin A97µg11%

Vitamin C9.2mg10%

Vitamin D0µg0%

Vitamin E0.12mg1%

Vitamin K1.1µg1%

Thiamin (B1)0.04mg3%

Riboflavin (B2)0.06mg5%

Niacin (B3)0.69mg4%

Pantothenic acid (B5)0.25mg5%

Vitamin B60.05mg3%

Folate (B9)59µg15%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup33g

1 tablespoon2.1g

1 teaspoon0.7g

1 ml0.1g

1 liter137.5g

1 piece5g

HEALTH BENEFITS

Why eat it.

✓Very low in calories and fat, making them a light and healthy addition to meals.

COOKING TIPS

In the kitchen.

1Before cooking, gently open the flower and remove the inner stamen or pistil, as it can be bitter.
2Clean blossoms by gently wiping with a damp cloth or using a soft brush; avoid rinsing under water to prevent damage.
3Popularly stuffed with soft cheeses (like ricotta or goat cheese) and herbs, then battered and lightly fried until golden.
4Can be chopped and added to quesadillas, frittatas, soups, or pasta dishes in the last few minutes of cooking.

STORAGE

Keep it fresh.

Store unwashed blossoms in a single layer in an airtight container lined with a damp paper towel in the refrigerator.
Use within 1-2 days of purchase or harvest, as they are extremely delicate and wilt quickly.

FAQ

Frequently asked questions.

What is the nutritional value of pumpkin blossoms?

Pumpkin blossoms are very low in calories and fat. Per 100g, they contain approximately 15 calories, 1.03g of protein, 3.28g of carbohydrates, and only 0.07g of fat. They are also a good source of vitamins A and C.

Are pumpkin blossoms vegan and gluten-free?

Yes, pumpkin blossoms are naturally vegan and gluten-free. As a vegetable, they are suitable for plant-based diets and those avoiding gluten, making them a versatile ingredient for various dietary needs.

Are pumpkin blossoms keto-friendly?

Yes, pumpkin blossoms are keto-friendly. With only 3.28g of carbohydrates per 100g, they are a very low-carb vegetable that can be enjoyed in moderation on a ketogenic diet.

How do you prepare and cook pumpkin blossoms?

Before cooking, gently wash the blossoms and remove the pistil (female flowers) or stamen (male flowers) from the center, as well as any tough stems. They can be lightly sautéed, fried in a tempura batter, stuffed, or added to soups and salads.

What do pumpkin blossoms taste like?

Pumpkin blossoms have a delicate, subtly sweet, and slightly vegetal flavor, often described as a mild squash taste. Their texture is tender and velvety when cooked, making them a delightful addition to many dishes.

How do you store fresh pumpkin blossoms?

Fresh pumpkin blossoms are very delicate and best used the day they are picked. If you must store them, gently place them in a single layer on a damp paper towel, then loosely wrap them in plastic wrap and refrigerate for no more than 1-2 days.

How do you select fresh pumpkin blossoms?

Look for blossoms that are vibrant in color, typically bright yellow or orange, and appear firm and unblemished. Avoid any that are wilting, bruised, or have dark spots, as these indicate they are past their prime.

Can you eat pumpkin blossoms raw?

Yes, pumpkin blossoms can be eaten raw, often added to salads for a delicate flavor and beautiful presentation. However, they are more commonly cooked, as cooking enhances their tender texture and mild sweetness.

RECIPES