Vegan Creamy Mashed Pumpkin
Transform your fall table with this delectable Vegan Creamy Mashed Pumpkin recipe, a cozy twist on traditional mashed dishes. Roasted pumpkin takes center stage, delivering a naturally sweet and rich flavor, while coconut milk provides a luscious, dairy-free creaminess. Enhanced with the savory depth of sautéed garlic, a hint of nutritional yeast for a cheesy umami kick, and warming notes of nutmeg, this wholesome side dish is both comforting and nutrient-packed. Simple to prepare and beautifully garnished with fresh parsley, it’s perfect for holiday feasts, cozy dinners, or as a healthy addition to your weekly meal prep. Whether you're vegan or simply looking to indulge in a flavorful pumpkin recipe, this mashed pumpkin dish is guaranteed to delight!
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Recipe Information
Ingredients
- 1 medium (about 3-4 pounds) Pumpkin
- 2 tablespoons Olive oil
- 3 large Garlic cloves, minced
- 1.5 cups Coconut milk, canned
- 2 tablespoons Nutritional yeast
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper, freshly ground
- 0.25 teaspoon Ground nutmeg
- 2 tablespoons Fresh parsley, chopped
Instructions
Preheat your oven to 400°F (200°C).
Cut the pumpkin in half and remove the seeds and stringy pulp. You can save the seeds for roasting, if desired.
Brush the cut sides of the pumpkin halves with 1 tablespoon of olive oil. Place them cut side down on a baking sheet lined with parchment paper.
Roast the pumpkin in the preheated oven for 35-45 minutes, or until the flesh is tender and easily pierced with a fork.
While the pumpkin is roasting, add 1 tablespoon of olive oil to a medium skillet over medium heat.
Add the minced garlic and sauté until fragrant and lightly golden, about 1-2 minutes, being careful not to burn it.
Once the pumpkin is done roasting, remove it from the oven and let it sit until it’s cool enough to handle.
Scoop the pumpkin flesh into a large mixing bowl and discard the skin.
Mash the pumpkin using a potato masher or fork until smooth. Alternatively, use a blender for an extra creamy texture.
Gradually add the coconut milk to the mashed pumpkin, stirring constantly until well incorporated.
Stir in the sautéed garlic, nutritional yeast, salt, pepper, and nutmeg.
Continue to mix until the mash is smooth and creamy. Adjust seasoning to taste, adding more salt or pepper if necessary.
Garnish with freshly chopped parsley and serve warm.
Nutrition Facts
Calories |
1558 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 115.6 g | 148% | |
| Saturated Fat | 80.2 g | 401% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2447 mg | 106% | |
| Total Carbohydrate | 135.1 g | 49% | |
| Dietary Fiber | 11.2 g | 40% | |
| Total Sugars | 55.3 g | ||
| Protein | 30.4 g | 61% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 440 mg | 34% | |
| Iron | 26.4 mg | 147% | |
| Potassium | 6683 mg | 142% | |
*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.
