Mediterranean Diet Creamy Pumpkin Mash
Indulge in the velvety goodness of this Mediterranean Diet Creamy Pumpkin Mash, a wholesome and flavorful side dish that transforms simple ingredients into a nutrient-packed delight. Featuring tender pumpkin cubes blended with the creaminess of Greek yogurt, a touch of fragrant rosemary, and the zing of lemon zest, this recipe brings a refreshing twist to traditional mashed sides. A drizzle of extra virgin olive oil and a crunchy topping of toasted pumpkin seeds add layers of texture and richness, while a hint of sautéed garlic elevates its savory profile. Ready in just 35 minutes, this dish is both quick to prepare and loaded with heart-healthy ingredients, making it perfect for weeknight dinners or festive gatherings. Serve warm and pair it with grilled proteins or fresh greens for a balanced, Mediterranean-inspired feast that everyone will love.
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Recipe Information
Ingredients
- 1000 grams Pumpkin, peeled and cubed
- 2 tablespoons Extra virgin olive oil
- 2 units Garlic cloves, minced
- 100 grams Greek yogurt
- 1 teaspoon Fresh rosemary, chopped
- 1 teaspoon Sea salt
- 0.5 teaspoon Black pepper, freshly ground
- 1 teaspoon Lemon zest
- 2 tablespoons Pumpkin seeds, toasted
Instructions
Bring a large pot of water to a boil and add a pinch of salt.
Add the cubed pumpkin to the boiling water. Cook for 15-20 minutes or until the pumpkin is tender and easily pierced with a fork.
While the pumpkin is cooking, heat 1 tablespoon of extra virgin olive oil in a small pan over medium heat.
Add the minced garlic to the pan and sauté for 1-2 minutes until fragrant. Be careful not to burn the garlic.
Drain the cooked pumpkin and transfer it to a large mixing bowl.
Add the sautéed garlic along with the Greek yogurt to the pumpkin.
Using a potato masher or an immersion blender, mash the pumpkin until smooth and creamy.
Stir in the chopped rosemary, sea salt, black pepper, and lemon zest. Mix well to incorporate all the flavors.
Transfer the pumpkin mash onto a serving dish.
Drizzle the remaining 1 tablespoon of extra virgin olive oil over the mash.
Sprinkle the toasted pumpkin seeds on top for added texture and flavor.
Serve warm as a side dish or enjoy it as a light main course.
Nutrition Facts
Calories |
168 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.0 g | 12% | |
| Saturated Fat | 1.5 g | 7% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 1 mg | 0% | |
| Sodium | 497 mg | 22% | |
| Total Carbohydrate | 19.2 g | 7% | |
| Dietary Fiber | 1.7 g | 6% | |
| Total Sugars | 8.1 g | ||
| Protein | 6.7 g | 13% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 90 mg | 7% | |
| Iron | 2.6 mg | 15% | |
| Potassium | 951 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.
