Fresh Sugar Pumpkins and Pumpkin Seeds — Beloved African Ingredients for Cooking and Snacking
Pumpkins are one of the most popular African food ingredients. Though most people think of pumpkins as vegetables, they are botanically a fruit. Across Africa they appear in stews, baked dishes, and festive side recipes.
Ripe pumpkins are slightly sweet, while green pumpkins taste mildly bitter. They are a rich source of beta-carotene and other antioxidants. African pumpkins can weigh from 5 to 50 pounds and grow in many oval shapes. Their rinds range from light to dark green when immature and from pale orange to beige when mature. The flesh turns deep orange when fully ripe.
Roasted African Pumpkin Recipe
Ingredients
- 2 pounds fresh sugar pumpkin, cut into bite-size pieces
- 2 tablespoons olive oil
- 1 teaspoon sea salt
- ½ teaspoon black pepper
Directions
Preheat oven to 475°F. Peel, seed, and cut pumpkin into 3-inch pieces. Toss with oil, salt, and pepper. Spread in a single layer on a baking sheet. Roast, turning halfway, until tender and caramelized — about 35–45 minutes.
About Pumpkins in Africa
Pumpkins grow naturally in rich African soil and thrive in Uganda and South Africa. South Africa produces pumpkins on a large scale in the Mpumalanga Highveld and Lowveld, Vryburg in North West, Western Cape, and Vereeniging in Gauteng.
Fresh pumpkin leaves are cooked like spinach in many African dishes. Pumpkins can be stored for 1–3 months. Their seeds are a popular roasted snack — here’s a simple recipe.
Toasted Pumpkin Seeds (African Street Food Snack)
Ingredients
- 1 cup unshelled pumpkin seeds
- 1 tablespoon palm oil or vegetable oil
- 1 teaspoon salt
Directions
Boil pumpkin seeds in salted water for 8–10 minutes. Drain. Heat oil in a skillet and toast seeds until lightly golden. Serve as a warm snack.
Cooking with the Whole Pumpkin
African cooking makes use of the entire pumpkin plant — from tender leaves to hearty flesh and crunchy seeds. Pumpkin-based dishes pair beautifully with other African staples such as rice, leafy greens, and grilled meats.
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