Whole30 Creamy Pumpkin Mash
Dive into autumnal comfort with this Whole30 Creamy Pumpkin Mash—a luscious side dish that's as nourishing as it is delicious. Made with velvety pumpkin purée, rich coconut milk, and a touch of nutmeg, this recipe delivers a perfectly balanced blend of savory and subtly sweet flavors. Ghee adds a buttery richness, while garlic and onion powders lend a warm, aromatic depth to every bite. Simmered to creamy perfection and finished with a sprinkle of fresh parsley, this dish is gluten-free, dairy-free, and Whole30 compliant, making it a wholesome addition to your holiday table or weeknight dinners. Ready in just 25 minutes, this pumpkin mash is sure to become a go-to favorite for those seeking a cozy yet healthy side dish option.
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Recipe Information
Ingredients
- 2 cups pumpkin puree
- 1 cup coconut milk
- 2 tablespoons ghee
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 0.5 teaspoon nutmeg
- 0.5 teaspoon salt
- 0.25 teaspoon ground black pepper
- 2 tablespoons parsley
Instructions
Begin by placing a medium saucepan over medium heat.
Add ghee to the saucepan and let it melt completely.
Once the ghee has melted, stir in the pumpkin puree and coconut milk.
Mix well to combine the ingredients until smooth and creamy.
Add in the garlic powder, onion powder, nutmeg, salt, and ground black pepper.
Continue to stir, ensuring that all the spices are evenly distributed throughout the pumpkin mix.
Let the mixture simmer gently for about 10-15 minutes, stirring occasionally to prevent sticking or burning.
Once the mash has thickened and is heated through, taste and adjust the seasoning if needed.
Remove from heat and transfer the creamy pumpkin mash to a serving bowl.
Garnish with freshly chopped parsley before serving.
Nutrition Facts
Calories |
162 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.7 g | 14% | |
| Saturated Fat | 5.6 g | 28% | |
| Polyunsaturated Fat | 1.0 g | ||
| Cholesterol | 22 mg | 7% | |
| Sodium | 270 mg | 12% | |
| Total Carbohydrate | 16.3 g | 6% | |
| Dietary Fiber | 3.7 g | 13% | |
| Total Sugars | 8.5 g | ||
| Protein | 1.6 g | 3% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 46 mg | 4% | |
| Iron | 1.9 mg | 11% | |
| Potassium | 329 mg | 7% | |
*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.
