Heart-Healthy Creamy Pumpkin Mash
Indulge in the velvety goodness of Heart-Healthy Creamy Pumpkin Mash, a delightful side dish that blends rich flavors with nourishing ingredients. Featuring creamy pumpkin puree and tangy plain Greek yogurt, this recipe achieves an irresistible texture while keeping it light and wholesome. Flavored with a medley of cozy spices like cinnamon, nutmeg, and garlic powder, and finished with a drizzle of extra-virgin olive oil, each bite is both comforting and nutrient-packed. Ready in just 20 minutes, this quick and easy dish is garnished with fresh parsley for a vibrant pop of color and added freshness. Perfect as a healthy, warm side dish or a nutritious snack, this pumpkin mash is an autumn-inspired recipe you’ll come back to time and again! Keywords: creamy pumpkin mash recipe, healthy side dish, pumpkin puree recipes, quick and easy fall recipes.
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Recipe Information
Ingredients
- 2 cups pumpkin puree
- 0.5 cup plain Greek yogurt
- 2 tablespoons extra-virgin olive oil
- 0.5 teaspoon garlic powder
- 0.25 teaspoon nutmeg
- 0.25 teaspoon cinnamon
- 0.25 teaspoon black pepper
- 0.25 teaspoon salt
- 2 tablespoons fresh parsley
Instructions
In a medium saucepan, combine 2 cups of pumpkin puree and place over medium heat. Stir occasionally until the puree is thoroughly heated, about 5 minutes.
Reduce the heat to low and stir in 0.5 cup of plain Greek yogurt until it is well blended and warm. Do not allow it to boil.
Turn off the heat and stir in 2 tablespoons of extra-virgin olive oil until the mixture is silky.
Add 0.5 teaspoon of garlic powder, 0.25 teaspoon of nutmeg, 0.25 teaspoon of cinnamon, 0.25 teaspoon of black pepper, and 0.25 teaspoon of salt. Mix well to ensure the spices are evenly distributed.
Transfer the creamy pumpkin mash to a serving bowl.
Garnish with 2 tablespoons of freshly chopped parsley just before serving for a pop of color and added nutrition.
Serve warm as a heart-healthy side dish or enjoy as a comforting snack.
Nutrition Facts
Calories |
616 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.5 g | 56% | |
| Saturated Fat | 9.4 g | 47% | |
| Polyunsaturated Fat | 3.9 g | ||
| Cholesterol | 22 mg | 7% | |
| Sodium | 702 mg | 31% | |
| Total Carbohydrate | 46.1 g | 17% | |
| Dietary Fiber | 14.7 g | 52% | |
| Total Sugars | 20.2 g | ||
| Protein | 18.1 g | 36% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 292 mg | 22% | |
| Iron | 7.3 mg | 41% | |
| Potassium | 1241 mg | 26% | |
*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.
