Heart-Healthy Creamy Mashed Pumpkin
Indulge in the velvety goodness of Heart-Healthy Creamy Mashed Pumpkin, a nutrient-packed twist on a classic comfort food. Made with tender, freshly boiled pumpkin and a dollop of tangy low-fat Greek yogurt, this recipe delivers wholesome flavor without the guilt. Sautéed garlic infused with heart-friendly olive oil adds a subtle richness, while a pinch of nutmeg and freshly chopped parsley bring warmth and brightness to every bite. Perfect as a nutritious side dish, this mash is gluten-free, low in fat, and bursting with vitamins from its star ingredient—pumpkin! Whether paired with roasted meats or enjoyed on its own, this quick and easy recipe is ready in just 40 minutes and bound to become a family favorite. Perfect for health-conscious food lovers searching for "low-fat mashed pumpkin recipes" or "heart-healthy side dishes."
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Ingredients
- 2 pounds Fresh pumpkin
- 2 tablespoons Olive oil
- 2 cloves Garlic, minced
- 1 cup Plain low-fat Greek yogurt
- 0.5 teaspoon Salt
- 0.25 teaspoon Ground black pepper
- 0.25 teaspoon Ground nutmeg
- 2 tablespoons Fresh parsley, chopped
Directions
Step 1
Begin by preparing the pumpkin. Peel the pumpkin, remove the seeds, and cut it into small cubes.
Step 2
In a large pot, bring water to a boil and add a pinch of salt. Add the pumpkin cubes and cook for about 15-20 minutes, or until fork-tender.
Step 3
While the pumpkin is cooking, heat the olive oil in a small skillet over medium heat. Add the minced garlic and sauté until it's fragrant and lightly golden, about 1-2 minutes. Be careful not to burn the garlic.
Step 4
Once the pumpkin is cooked, drain it well and return it to the pot. Let it sit for a few minutes to release more steam and dry out slightly.
Step 5
Add the sautéed garlic, Greek yogurt, salt, black pepper, and nutmeg to the pumpkin. Use a potato masher or a hand blender to mash the mixture until smooth and creamy.
Step 6
Adjust the seasoning to taste by adding more salt or pepper if needed.
Step 7
Transfer the mashed pumpkin to a serving dish and garnish with freshly chopped parsley.
Step 8
Serve immediately as a heart-healthy side dish, and enjoy!
Nutrition Facts
| Serving size | (1197.9g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 682.7 |
| Total Fat 33.9g | 0% |
| Saturated Fat 7.9g | 0% |
| Polyunsaturated Fat 2.8g | |
| Cholesterol 24.5mg | 0% |
| Sodium 1278.4mg | 0% |
| Total Carbohydrate 71.8g | 0% |
| Dietary Fiber 5.2g | 0% |
| Total Sugars 34.3g | |
| Protein 34.2g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 504.2mg | 0% |
| Iron 8.3mg | 0% |
| Potassium 3533.4mg | 0% |
Source of Calories