Low Fat Creamy Pumpkin Mash
Transform your side dish game with this Low Fat Creamy Pumpkin Mash—a velvety, nutrient-packed alternative to traditional mashed potatoes. Made with tender pumpkin cubes simmered in low-fat milk and infused with the warm, aromatic flavors of sautéed garlic and nutmeg, this dish is both healthy and indulgent. A drizzle of olive oil and a hint of black pepper elevate its natural sweetness while keeping it low in fat. Plus, the garnish of fresh parsley not only adds a pop of color but also a touch of freshness with every bite. Ready in just 45 minutes, this light yet satisfying mash is the perfect complement to your favorite mains or a wholesome vegetarian delight on its own.
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Ingredients
- 750 grams pumpkin
- 125 milliliters low-fat milk
- 2 units garlic cloves
- 1 tablespoon olive oil
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.25 teaspoon nutmeg
- 1 tablespoon fresh parsley
Directions
Step 1
Peel and deseed the pumpkin, then cut it into small cubes of approximately 2 cm.
Step 2
Peel and finely chop the garlic cloves.
Step 3
In a large saucepan, heat the olive oil over medium heat. Add the chopped garlic and sauté for 1-2 minutes until fragrant.
Step 4
Add the pumpkin cubes to the saucepan. Stir to coat the pumpkin in the garlic-infused oil.
Step 5
Pour the low-fat milk over the pumpkin and bring to a gentle simmer. Cover the saucepan with a lid and let the pumpkin cook gently over low heat for 20-25 minutes or until the pumpkin is tender.
Step 6
Once the pumpkin is soft, remove the saucepan from the heat.
Step 7
Using a hand masher or immersion blender, carefully mash the cooked pumpkin until smooth and creamy.
Step 8
Season the mash with salt, black pepper, and nutmeg, stirring well to combine.
Step 9
If desired, adjust the consistency with a bit more warm milk for a smoother texture.
Step 10
Garnish with freshly chopped parsley before serving. Enjoy your delicious, low-fat creamy pumpkin mash!
Nutrition Facts
| Serving size | (902.9g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 398.4 |
| Total Fat 17.6g | 0% |
| Saturated Fat 4.3g | 0% |
| Polyunsaturated Fat 1.3g | |
| Cholesterol 10mg | 0% |
| Sodium 1253.9mg | 0% |
| Total Carbohydrate 57.3g | 0% |
| Dietary Fiber 4.3g | 0% |
| Total Sugars 26.8g | |
| Protein 12.3g | 0% |
| Vitamin D 52.5IU | 0% |
| Calcium 332.7mg | 0% |
| Iron 6.6mg | 0% |
| Potassium 2614.8mg | 0% |
Source of Calories