Mediterranean Diet Creamy Pumpkin Sauce
Elevate your meals with this Mediterranean Diet Creamy Pumpkin Sauce, a rich and nutrient-packed recipe that merges seasonal flavors with wholesome ingredients. This silky sauce features savory pumpkin puree blended with garlic, shallots, and aromatic spices like thyme and nutmeg, creating a comforting yet health-conscious dish. Nutritional yeast adds a subtle cheesy note, while unsweetened almond milk and olive oil ensure a creamy texture without dairy. Perfectly balanced with a hint of lemon juice, this sauce pairs beautifully with pasta, grains, or roasted vegetables, offering a vegan and gluten-free option ideal for clean eating. Ready in just 30 minutes, it’s a quick and flavorful addition to your Mediterranean-inspired repertoire.
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Recipe Information
Ingredients
- 1 cup Pumpkin puree
- 2 tablespoons Olive oil
- 2 cloves Garlic, minced
- 1 medium Shallots, finely chopped
- 1 cup Vegetable broth
- 0.5 cup Unsweetened almond milk
- 2 tablespoons Nutritional yeast
- 1 teaspoon Fresh thyme leaves
- 0.25 teaspoon Ground nutmeg
- 1 tablespoon Lemon juice
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Heat olive oil in a large skillet over medium heat. Add the minced garlic and chopped shallots, cooking until they become translucent and fragrant, about 3-4 minutes.
Stir in the pumpkin puree, mixing well to combine with the garlic and shallots.
Pour in the vegetable broth and almond milk, stirring continuously until the mixture becomes smooth and well blended.
Add nutritional yeast, fresh thyme, ground nutmeg, salt, and black pepper. Stir to incorporate all the flavors into the sauce.
Bring the sauce to a gentle simmer, allowing it to thicken slightly. This should take about 10 minutes.
Stir in the lemon juice, taste, and adjust the seasoning as necessary.
Remove the sauce from heat and let it rest for a couple of minutes before serving. Serve over pasta, grains, or as a topping for roasted vegetables.
Nutrition Facts
Calories |
576 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 38.8 g | 50% | |
| Saturated Fat | 6.9 g | 34% | |
| Polyunsaturated Fat | 5.6 g | ||
| Cholesterol | 5 mg | 2% | |
| Sodium | 1860 mg | 81% | |
| Total Carbohydrate | 47.2 g | 17% | |
| Dietary Fiber | 13.3 g | 48% | |
| Total Sugars | 14.2 g | ||
| Protein | 14.8 g | 30% | |
| Vitamin D | 1.1 mcg | 5% | |
| Calcium | 336 mg | 26% | |
| Iron | 6.5 mg | 36% | |
| Potassium | 1305 mg | 28% | |
*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.
