High Protein Creamy Mashed Pumpkin
Indulge in the velvety goodness of this **High Protein Creamy Mashed Pumpkin**, a healthy twist on a comforting classic. Packed with the natural sweetness of pumpkin and the protein boost of crumbled tofu, this dish is as nutritious as it is delicious. Flavored with garlic, sage, and a hint of cayenne pepper, it boasts a savory depth that perfectly complements its creamy texture. Nutritional yeast adds a subtle cheesy undertone, while unsweetened almond milk helps achieve a luscious consistency that's dairy-free and vegan. Whether served as a cozy side dish or a light main, this recipe is perfect for protein-packed, plant-based eating! Ready in just 45 minutes, it’s a must-try for any fall or winter meal.
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Recipe Information
Ingredients
- 800 g pumpkin, peeled and diced
- 200 g protein-rich tofu, crumbled
- 250 ml unsweetened almond milk
- 3 tbsp nutritional yeast
- 2 tbsp olive oil
- 2 cloves garlic, minced
- 1 tbsp fresh sage, chopped
- 1 tsp salt
- 0.5 tsp black pepper
- 0.25 tsp cayenne pepper
Instructions
Bring a large pot of salted water to a boil over medium-high heat.
Add the diced pumpkin to the boiling water and cook for about 20 minutes or until tender.
While the pumpkin is cooking, heat the olive oil in a small skillet over medium heat.
Add the minced garlic to the skillet and sauté for about 2 minutes until fragrant.
Add the chopped sage, salt, black pepper, and cayenne pepper to the skillet and cook for another minute before removing it from the heat.
Once the pumpkin is cooked, drain the water thoroughly and return the pumpkin to the pot.
Add the crumbled tofu to the pot with the cooked pumpkin.
Pour in the unsweetened almond milk and add the nutritional yeast.
Mash the pumpkin and tofu together using a potato masher or an immersion blender until smooth and creamy.
Mix in the sautéed garlic and sage mixture into the mashed pumpkin, stirring well to combine.
Taste and adjust seasoning if necessary.
Serve the mashed pumpkin warm, garnished with additional sage leaves if desired.
Nutrition Facts
Calories |
210 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.8 g | 15% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 541 mg | 24% | |
| Total Carbohydrate | 17.4 g | 6% | |
| Dietary Fiber | 2.6 g | 9% | |
| Total Sugars | 5.9 g | ||
| Protein | 12.1 g | 24% | |
| Vitamin D | 0.7 mcg | 3% | |
| Calcium | 344 mg | 26% | |
| Iron | 4.6 mg | 25% | |
| Potassium | 872 mg | 19% | |
*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.
