Vegan Creamy Pumpkin Mash
Embrace the cozy comfort of fall with this luscious Vegan Creamy Pumpkin Mash, a perfect blend of roasted pumpkin, velvety coconut milk, and aromatic garlic. Infused with fresh thyme and a hint of nutmeg, this recipe delivers a rich, dairy-free dish that's both wholesome and indulgent. Topped with crunchy roasted pumpkin seeds and bright parsley, it's ideal as a side dish or satisfying main course. Ready in just 45 minutes, this creamy mash is a crowd-pleasing addition to any autumn table. Serve it warm, paired with crusty bread or alongside your favorite plant-based entree, for a meal that celebrates the season's finest flavors.
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Recipe Information
Ingredients
- 1 kg Pumpkin
- 1 cup Coconut milk
- 2 tablespoons Olive oil
- 3 Garlic cloves
- 1 teaspoon Fresh thyme
- 0.25 teaspoon Nutmeg
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 tablespoons Pumpkin seeds
- 1 tablespoon Chopped parsley
Instructions
Preheat the oven to 200°C (390°F).
Cut the pumpkin into large chunks, remove seeds and stringy bits, and peel.
Place pumpkin chunks on a baking sheet lined with parchment paper, drizzle with 1 tablespoon of olive oil, and sprinkle with salt.
Roast in the preheated oven for 25-30 minutes or until the pumpkin is fork-tender.
Meanwhile, finely mince the garlic cloves.
In a small pan, heat 1 tablespoon of olive oil over medium heat and sauté the garlic until fragrant, about 2 minutes.
Add the roasted pumpkin to a blender or food processor along with coconut milk, sautéed garlic, fresh thyme, nutmeg, salt, and black pepper.
Blend until smooth and creamy. If the mash is too thick, add more coconut milk gradually until the desired consistency is reached.
Taste and adjust seasoning if necessary.
Transfer the creamy pumpkin mash into a serving bowl and sprinkle with pumpkin seeds and chopped parsley.
Serve warm as a delightful side dish or enjoy it as a main course with crusty bread.
Nutrition Facts
Calories |
175 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.1 g | 12% | |
| Saturated Fat | 1.3 g | 7% | |
| Polyunsaturated Fat | 1.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 498 mg | 22% | |
| Total Carbohydrate | 23.1 g | 8% | |
| Dietary Fiber | 1.6 g | 6% | |
| Total Sugars | 11.4 g | ||
| Protein | 3.9 g | 8% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 66 mg | 5% | |
| Iron | 2.6 mg | 14% | |
| Potassium | 954 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.
