The bright orange color of pumpkin gives it away: It is abundant in beta-carotene, which becomes vitamin A in the human body. Just 3/4 of a cup of pumpkin contains 130 percent of the recommended daily allowance of vitamin A. Fat-free and cholesterol-free, pumpkin also has vitamin C, calcium and iron. For cooking, choose a "pie pumpkin" or "sweet pumpkin" rather than a large, Jack-o'-lantern type of pumpkin. The smaller varieties are sweeter and contain less water.
Step 1
Cut a circle around the pumpkin stem with a small knife, about 2 inches away from the stem on all sides. Remove the stem.
Step 2
Take out the seeds and stringy fibers inside the pumpkin with your hands or a large spoon.
Step 3
Slice the pumpkin in half with a large knife. Rinse the halves with cold water to remove any remaining fibers and seeds.
Step 4
Cut the pumpkin into smaller wedges that will be easier to work with.
Step 5
Put the pumpkin pieces in a microwave-safe bowl. Cover the bowl with plastic wrap that is safe to use in the microwave.
Step 6
Microwave on high for 15 minutes, stopping twice during the cooking time to rearrange the pumpkin pieces.
Step 7
Check the pumpkin's tenderness with a fork. If it isn't soft enough, continue to microwave it for a couple of minutes at a time, checking for doneness each time, until the pumpkin is tender.
Things You'll Need
- Small knife
- Large spoon
- Large knife
- Microwave-safe bowl or baking dish
- Microwave-safe plastic wrap
- Fork
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