Dairy-Free Creamy Pumpkin Mash
Elevate your side dish game with this Dairy-Free Creamy Pumpkin Mash, a luscious and flavorful twist on classic comfort food that's perfect for those on dairy-free or vegan diets. Made with tender pumpkin cubes, rich coconut milk, and a drizzle of olive oil, this recipe delivers velvety smoothness without traditional cream or butter. Aromatic garlic powder and a hint of nutmeg add depth and warm earthiness, while fresh parsley provides a bright, herbaceous finish. Ready in just 45 minutes, this guilt-free dish is ideal for holiday dining or weeknight dinners when you crave something wholesome yet indulgent. Serve it alongside roasted proteins, hearty salads, or as a standalone star; it's guaranteed to impress family and guests alike.
Get More Healthy Recipes with SnapCalorie
Recipe Information
Ingredients
- 2 lbs Pumpkin
- 1 cup Coconut milk
- 2 tablespoons Olive oil
- 1 teaspoon Garlic powder
- 0.5 teaspoon Ground nutmeg
- 0.75 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 tablespoons Fresh parsley (optional for garnish)
Instructions
1. Begin by preparing the pumpkin. Cut the pumpkin in half, remove the seeds and stringy bits, and then peel the skin using a vegetable peeler or sharp knife.
2. Cut the peeled pumpkin into 1-inch cubes for even cooking.
3. Place the pumpkin cubes in a large pot of boiling salted water. Cook for about 15-20 minutes, or until the pumpkin is tender and can be easily pierced with a fork.
4. Drain the cooked pumpkin and return it to the pot.
5. Add the coconut milk and olive oil to the pumpkin. Use a potato masher or hand blender to mash the pumpkin to a creamy consistency.
6. Stir in the garlic powder, ground nutmeg, salt, and black pepper. Adjust the seasoning to taste.
7. Transfer the pumpkin mash to a serving bowl and sprinkle with fresh parsley if desired.
8. Serve warm as a creamy, flavorful side dish perfect for any meal.
Nutrition Facts
Calories |
582 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.9 g | 37% | |
| Saturated Fat | 4.6 g | 23% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1512 mg | 66% | |
| Total Carbohydrate | 84.3 g | 31% | |
| Dietary Fiber | 5.8 g | 21% | |
| Total Sugars | 42.5 g | ||
| Protein | 10.0 g | 20% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 242 mg | 19% | |
| Iron | 8.3 mg | 46% | |
| Potassium | 3458 mg | 74% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
