Every kitchen knows the charm of pumpkin (malenge), whether mashed for breakfast, tossed into githeri, or added to chapati dough for that golden hue. But honestly, many people secretly think pumpkin is disgusting, bland, soggy, and with a smell that is not exactly inviting. The truth is, it is not the pumpkin’s fault. It is how we cook it.
Boiling pumpkin is like drowning its soul. Already high in water, boiling adds more, washing away the sweetness, nutrients, and that nutty aroma. What you are left with is a watery, flavorless pulp that makes even pumpkin lovers sigh in disappointment. But roast it, air fry it, or steam it, and suddenly malenge transforms from boring to mouthwatering.
According to Nairobi-based nutritionist Maureen Kahira, pumpkin is one of the most underrated superfoods in Kenya. “It is rich in beta carotene, which your body turns into vitamin A for strong eyesight and immunity. It is also packed with fiber, potassium, and antioxidants that support heart health and digestion,” she explains. “The trick is in how you prepare it. Avoid boiling, because that is where most nutrients and flavor are lost.”
Many assume pumpkin is food for kids, but that is far from the truth. Adults stand to benefit even more. It helps regulate blood pressure, supports weight loss, and even boosts mood due to its magnesium and tryptophan content.
In fact, a 2022 peer-reviewed study found that proteins isolated from pumpkin seeds (Cucurbita pepo L.) significantly improved blood pressure, and plasma lipids, demonstrating clear cardiovascular and metabolic benefits. That is right; malenge can make you feel happier.
To make pumpkin truly shine, use dry-heat methods that bring out its depth and flavor. Slice your pumpkin (no need to peel if it is young), drizzle with oil, then sprinkle salt, paprika, chili flakes, and a touch of honey or sugar—roast at 180°C for about 25 minutes until golden and caramelized. The smoky aroma alone can win over skeptics.
For kids, keep it simple and sweet. Skip the spices entirely: lightly oil the slices, drizzle with honey or a pinch of cinnamon, and roast until soft. The result is a naturally creamy, dessert-like pumpkin that kids will absolutely love.
Chef Cyprian Nyakundi sums it up best: “Pumpkin is like a blank canvas. When you roast it with paprika and a hint of honey, you get this perfect balance of sweet and smoky. Let it caramelize. That’s where the magic happens.”
Quick pumpkin recipe:
- Half a pumpkin cut into cubes
- One tablespoon of cooking oil
- Salt, chili flakes, and paprika to taste
- A sprinkle of sugar or honey (optional)
Roasting Instructions: Preheat oven to 180°C. Spread the pumpkin cubes on a baking tray, drizzle with oil and seasonings, and roast for 20–25 minutes until tender and golden brown, flipping halfway through for even caramelization.
Steaming Instructions: Place the pumpkin cubes in a steamer basket over boiling water. Cover and steam for about 10–12 minutes or until soft but not mushy. Season lightly after steaming for the best texture and flavor.
Toss everything in a bowl, then follow your preferred method: roast until golden and slightly caramelized, or steam gently until just tender. Serve warm with tea, stew, or even as a snack. Simple, sweet, and proudly Kenyan.
Next time you buy malenge, do not boil it. Roast it, air fry it, or steam it, because malenge is not baby food, it is body fuel.
