Heart-Healthy Creamy Pumpkin Mash
Indulge in the velvety goodness of Heart-Healthy Creamy Pumpkin Mash, a wholesome side dish that's as nutritious as it is delicious. Featuring antioxidant-rich pumpkin puree and protein-packed Greek yogurt, this recipe achieves its luxurious creaminess without the need for heavy cream or butter. A drizzle of extra-virgin olive oil lends a silky finish, while warming spices like nutmeg, cinnamon, and garlic powder add layers of cozy flavor. Ready in just 20 minutes, this easy-to-make dish is perfect for busy weeknights or as a holiday table staple. Garnished with fresh parsley for a bright, herby touch, this heart-healthy, low-fat recipe is a satisfying and nutrient-dense addition to any meal. Perfect for those seeking flavorful and guilt-free comfort food!
Try SnapCalorie's FREE AI assisted nutrition tracking free in the App store or on Android.
Scan with your phone to download!
Ingredients
- 2 cups pumpkin puree
- 0.5 cup plain Greek yogurt
- 2 tablespoons extra-virgin olive oil
- 0.5 teaspoon garlic powder
- 0.25 teaspoon nutmeg
- 0.25 teaspoon cinnamon
- 0.25 teaspoon black pepper
- 0.25 teaspoon salt
- 2 tablespoons fresh parsley
Directions
Step 1
In a medium saucepan, combine 2 cups of pumpkin puree and place over medium heat. Stir occasionally until the puree is thoroughly heated, about 5 minutes.
Step 2
Reduce the heat to low and stir in 0.5 cup of plain Greek yogurt until it is well blended and warm. Do not allow it to boil.
Step 3
Turn off the heat and stir in 2 tablespoons of extra-virgin olive oil until the mixture is silky.
Step 4
Add 0.5 teaspoon of garlic powder, 0.25 teaspoon of nutmeg, 0.25 teaspoon of cinnamon, 0.25 teaspoon of black pepper, and 0.25 teaspoon of salt. Mix well to ensure the spices are evenly distributed.
Step 5
Transfer the creamy pumpkin mash to a serving bowl.
Step 6
Garnish with 2 tablespoons of freshly chopped parsley just before serving for a pop of color and added nutrition.
Step 7
Serve warm as a heart-healthy side dish or enjoy as a comforting snack.
Nutrition Facts
| Serving size | (651.9g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 615.9 |
| Total Fat 43.5g | 0% |
| Saturated Fat 9.4g | 0% |
| Polyunsaturated Fat 3.9g | |
| Cholesterol 22.1mg | 0% |
| Sodium 701.9mg | 0% |
| Total Carbohydrate 46.1g | 0% |
| Dietary Fiber 14.7g | 0% |
| Total Sugars 20.2g | |
| Protein 18.1g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 291.5mg | 0% |
| Iron 7.3mg | 0% |
| Potassium 1240.6mg | 0% |
Source of Calories