Let’s be honest. It’s hard to walk into any food establishment this time of year and not find at least some sort of pumpkin-themed specialty on the seasonal menu. Of course, like most things food-related, navigating the realm of autumn-themed specials comes with an extra layer of complication when you’re living with food allergies. The good news is that there’s also a wealth of recipes and adaptations that would help you create your own menu of gourd-tastic treats.
Dairy-Free Pumpkin Risotto
Warm and smooth, risotto can take its place on the list of comfort foods perfect for a cool evening. As a rice dish, it’s naturally wheat-free, and depending on the recipe you select, it’s also free of other allergens. It can be a great side dish or a full meal on its own.
Recipes like this version from Dish by Dish incorporate pumpkin for an autumnal twist. Some variations incorporate butter or parmesan. You can opt for dairy-free substitutes or, depending on how the ingredient is used, you can omit it completely. This recipe from The Pioneer Woman is a good example of this.
Creamy (Dairy-Free!) Pumpkin Soup
Pureed pumpkin creates a creamy, smooth base to this deep, lush soup on its own. This recipe from Cookie and Kale includes a ½ cup of coconut milk, too, along with deep warm spices and a bit of maple syrup. Roasting the pumpkin adds another layer of flavor. Tessa Domestic Diva adds a bit of a twist to her soup recipe by incorporating apples and carrots with a splash of lime juice.
Pumpkin Stew
Whether or not you go all out and serve a literal pumpkin full of stew is up to you. There are great recipes, like this one from All Recipes, that involve cooking a stew mixture in the hollowed-out shell which can imbue a depth of flavor that may be worth it. Deep, rich flavor, however, can be made outside of the gourd itself. This recipe from Eat Well Enjoy Life uses a variety of flavorful spices to put a Moroccan twist on pumpkin stew.
Pumpkin Chili
For some folks, chili is the ultimate comfort food. If that’s you, consider this autumn-ready pumpkin twist from Food Network with a rich layer of spices to warm you up from the inside out. As written, the recipe does include a sour-cream-based dollop to finish off the dish. You’ve got a few options on how to handle this bit if you’re avoiding dairy.
The cream is essentially a garnish, so you could just skip that component without sacrificing anything from the dish. However, if you want to keep that layer in, simply substitute a standard sour cream for a dairy-free alternative. You can pick up a commercial option in most supermarkets or you can make your own like this nut-free, dairy-free recipe from The Wooden Skillet.
One Dish, Full Flavor
Being uncomplicated doesn’t mean a recipe lacks flavor or flair. This Marry Me Pumpkin Chicken recipe from Once Upon a Pumpkin is a good example of that. You can pair this richly sauced (and dairy-free!) dish with rice or potato or you can just stick to the one pot meal as is. Recipe blogger Maggie includes both dairy and non-dairy options to pull this dish together, giving you options based on your dietary needs. (If you need more pumpkin inspiration, she’s got a whole tab full of them, too! You’ll need to adapt some of them to meet your specific dietary needs, of course.)
Perfect Pumpkin Endings
When we think about pumpkins in the kitchen, our minds surely wander to pies and cakes and other sweet treats to finish off a meal. Hopefully the recipes above gave you an appreciation of the versatility of this autumn favorite in a main course.
If you still want to finish off your meal with a sweet, pumpkin-inspired treat, you’ll find some great options with recipes like this pumpkin mousse pie from Allergy Awesomeness or even this coconut-milk based pumpkin ice cream recipe from The Fit Cookie. If you’re thinking about cake, try this recipe for a gluten-free/wheat-free, dairy-free pumpkin roll from Heal Me Delicious.
