Heart-Healthy Creamy Pumpkin Sauce
Indulge in the velvety goodness of Heart-Healthy Creamy Pumpkin Sauce, a wholesome and flavorful alternative perfect for elevating your favorite dishes. This recipe combines the natural sweetness of pumpkin puree with the rich, nutty undertones of nutritional yeast and a touch of warm spices like cinnamon and nutmeg, creating a savory-sweet balance that's irresistible. Made with unsweetened almond milk and sautéed garlic for depth, this dairy-free and vegan-friendly sauce offers a creamy texture without compromising on nutrition. Quick to prepare in just 25 minutes, it's an excellent choice for weeknight meals or special occasions. Pour it over whole-grain pasta, roasted vegetables, or grilled proteins for a satisfying, heart-healthy twist. Keywords: creamy pumpkin sauce, vegan recipe, dairy-free, heart-healthy, quick and easy sauce recipe.
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Recipe Information
Ingredients
- 1 cup pumpkin puree
- 1 cup unsweetened almond milk
- 2 tablespoons extra virgin olive oil
- 2 cloves fresh garlic, minced
- 3 tablespoons nutritional yeast
- 1 teaspoon onion powder
- 0.25 teaspoon ground nutmeg
- 0.25 teaspoon ground cinnamon
- 0.5 teaspoon freshly ground black pepper
- 0.25 teaspoon salt
Instructions
In a medium-sized saucepan, heat the extra virgin olive oil over medium heat.
Add the minced garlic and sauté for 1-2 minutes until fragrant, being careful not to burn it.
Stir in the pumpkin puree, mixing well with the garlic.
Add the unsweetened almond milk gradually, stirring continuously to ensure a smooth texture.
Sprinkle in the nutritional yeast, onion powder, nutmeg, cinnamon, black pepper, and salt.
Stir well to combine all ingredients, ensuring there are no lumps.
Lower the heat to medium-low and let the sauce simmer for about 10-15 minutes, stirring occasionally, to allow the flavors to meld together.
Taste and adjust seasoning as desired.
Once the sauce has thickened to your liking, remove from heat and serve immediately over your choice of dish.
Nutrition Facts
Calories |
501 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 38.3 g | 49% | |
| Saturated Fat | 6.4 g | 32% | |
| Polyunsaturated Fat | 2.6 g | ||
| Cholesterol | 5 mg | 2% | |
| Sodium | 786 mg | 34% | |
| Total Carbohydrate | 31.7 g | 12% | |
| Dietary Fiber | 11.4 g | 41% | |
| Total Sugars | 8.0 g | ||
| Protein | 13.9 g | 28% | |
| Vitamin D | 2.2 mcg | 11% | |
| Calcium | 514 mg | 40% | |
| Iron | 5.8 mg | 32% | |
| Potassium | 931 mg | 20% | |
*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.
