Low Sodium Creamy Pumpkin Mash
Indulge in the comforting flavors of fall with this **Low Sodium Creamy Pumpkin Mash**, a healthier twist on a classic side dish. Made with tender pumpkin cubes, unsalted butter, and unsweetened almond milk, this recipe delivers a velvety texture without compromising on flavor. Aromatic garlic and onion powders, alongside fresh thyme and rosemary, elevate the dish with herbaceous notes, while ground black pepper adds a subtle kick. Perfect for those seeking a low-sodium option, this pumpkin mash is as wholesome as it is delicious. Quick to prepare in just 30 minutes, it pairs wonderfully with roasted meats or as a flavorful addition to vegetarian meals. Perfect for clean eating and holiday tables alike!
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Recipe Information
Ingredients
- 4 cups peeled and diced pumpkin
- 2 tablespoons unsalted butter
- 1 cup unsweetened almond milk
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 0.5 teaspoon ground black pepper
- 1 tablespoon fresh thyme leaves
- 1 teaspoon fresh rosemary leaves, chopped
Instructions
Peel and dice the pumpkin into 1-inch cubes, making sure to remove any seeds and stringy parts.
In a large pot over medium heat, bring water to a boil. Add the diced pumpkin and cook for about 10 minutes, or until the pumpkin is tender.
Drain the pumpkin and return it to the pot.
Add the unsalted butter to the pot with the pumpkin and gently mash with a potato masher until the butter is melted and well incorporated.
Slowly add the unsweetened almond milk while continuing to mash until the desired creamy consistency is reached.
Stir in the garlic powder, onion powder, and ground black pepper until evenly distributed.
Add the fresh thyme leaves and chopped rosemary, stirring to combine all the ingredients evenly.
Taste and adjust the seasoning if necessary, keeping in mind this is a low-sodium recipe, so avoid adding salt.
Serve hot as a tasty and health-conscious side dish.
Nutrition Facts
Calories |
514 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.1 g | 36% | |
| Saturated Fat | 14.8 g | 74% | |
| Polyunsaturated Fat | 0.7 g | ||
| Cholesterol | 62 mg | 21% | |
| Sodium | 165 mg | 7% | |
| Total Carbohydrate | 68.4 g | 25% | |
| Dietary Fiber | 6.1 g | 22% | |
| Total Sugars | 26.7 g | ||
| Protein | 12.1 g | 24% | |
| Vitamin D | 2.2 mcg | 11% | |
| Calcium | 654 mg | 50% | |
| Iron | 9.1 mg | 51% | |
| Potassium | 3399 mg | 72% | |
*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.
