Pumpkin with Rosemary and Cinnamon (Greek island of Crete)

Pumpkin isn’t usually what you think of when you think Mediterranean, but it has its place in the Mediterranean Diet. In Italy for example, they put pumpkin in fresh ravioli. In Greece, they bake pumpkin in between phyllo dough for their version of pumpkin pie. Many American dishes with pumpkin feature lots of butter because that’s what our American ancestors had to cook with. Now that we have access to high-quality extra virgin olive oil we can skip or reduce the butter.

This pumpkin dish has some delicious fall flavors that will you love like cinnamon and rosemary. The pumpkin and olive oil are the perfect vehicles for these strong herbs and spices and these enhance the flavor of the pumpkin. This dish is great all Autumn long. For Thanksgiving, this dish is ideal for those people who want to taste the flavors of Thanksgiving, without having to overdo it on the calories and fat.


Mediterranean Diet Recipes: Pumpkin with Rosemary




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Mediterranean Diet Recipes: Pumpkin with Rosemary

Pumpkin with Rosemary and Cinnamon (Greek island of Crete)

5 from 2 votes
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 6
Calories 211 kcal


  • 1/2 cup extra virgin olive oil 
  • 2 pounds pumpkin, peeled, de-seeded and cubed
  • 1 cup onions, grated or minced
  • 2 tbsp  fresh rosemary 
  • 1 cinnamon stick
  • salt and pepper, to taste
  • 1/2 cup water


  • Heat olive oil on in pot on medium. Add pumpkin and saute for 2 minutes.
  • Add onions and rosemary. Saute for 2 minutes. Add cinnamon stick, salt and pepper, mix well.
  • Add water and simmer (low boil) for 20 minutes, stirring occasionally. Salt and pepper, to taste.


Calories: 211kcalCarbohydrates: 13gProtein: 2gFat: 18gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 13gSodium: 4mgPotassium: 560mgFiber: 2gSugar: 5gVitamin A: 12893IUVitamin C: 16mgCalcium: 47mgIron: 1mg
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About the Author: Koula Barydakis
Koula Barydakis was born into a long tradition of eating and living Mediterranean on the Greek island of Crete. She is a chef who has worked in many of the top restaurants in Crete and in Greek Town in Toronto, Canada. Koula is the co-author of “Foods of Crete, Traditional Recipes of the Healthiest People in the World” and is currently completing her second cookbook. Koula teaches cooking classes to tourists in Crete and has been hired to teach classes in other countries as well.
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