Low Fat Creamy Pumpkin Mash
Indulge in the velvety goodness of this Low Fat Creamy Pumpkin Mash, a wholesome side dish that’s as nutritious as it is delicious. Made with tender pumpkin cubes simmered in low-fat milk and infused with the subtle warmth of sautéed garlic, this dish is a flavorful and healthy twist on traditional mashed potatoes. Finished with a touch of nutmeg, a splash of olive oil, and a sprinkle of fresh parsley, this creamy mash offers a balance of savory and aromatic notes while keeping calories in check. Perfect as a light accompaniment to any meal, it’s a quick and easy recipe that’s ready in just 45 minutes and designed to serve four. Whether you’re looking for a comforting addition to a holiday spread or a satisfying weeknight side, this gluten-free, low-fat masterpiece is sure to impress.
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Recipe Information
Ingredients
- 750 grams pumpkin
- 125 milliliters low-fat milk
- 2 units garlic cloves
- 1 tablespoon olive oil
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.25 teaspoon nutmeg
- 1 tablespoon fresh parsley
Instructions
Peel and deseed the pumpkin, then cut it into small cubes of approximately 2 cm.
Peel and finely chop the garlic cloves.
In a large saucepan, heat the olive oil over medium heat. Add the chopped garlic and sauté for 1-2 minutes until fragrant.
Add the pumpkin cubes to the saucepan. Stir to coat the pumpkin in the garlic-infused oil.
Pour the low-fat milk over the pumpkin and bring to a gentle simmer. Cover the saucepan with a lid and let the pumpkin cook gently over low heat for 20-25 minutes or until the pumpkin is tender.
Once the pumpkin is soft, remove the saucepan from the heat.
Using a hand masher or immersion blender, carefully mash the cooked pumpkin until smooth and creamy.
Season the mash with salt, black pepper, and nutmeg, stirring well to combine.
If desired, adjust the consistency with a bit more warm milk for a smoother texture.
Garnish with freshly chopped parsley before serving. Enjoy your delicious, low-fat creamy pumpkin mash!
Nutrition Facts
Calories |
398 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.6 g | 23% | |
| Saturated Fat | 4.3 g | 22% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 10 mg | 3% | |
| Sodium | 1254 mg | 55% | |
| Total Carbohydrate | 57.3 g | 21% | |
| Dietary Fiber | 4.3 g | 15% | |
| Total Sugars | 26.8 g | ||
| Protein | 12.3 g | 25% | |
| Vitamin D | 1.3 mcg | 7% | |
| Calcium | 333 mg | 26% | |
| Iron | 6.6 mg | 37% | |
| Potassium | 2615 mg | 56% | |
*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.
