Low Sodium Creamy Pumpkin Mash
Indulge in the velvety goodness of Low Sodium Creamy Pumpkin Mash, a wholesome and flavorful side dish perfect for health-conscious eaters. This recipe transforms tender pumpkin into a creamy, nourishing delight with the help of unsalted butter and unsweetened almond milk, creating a luxurious texture without the need for added salt. Seasoned with aromatic garlic powder, onion powder, and a blend of fresh thyme and rosemary, every bite is packed with earthy, herbaceous flavor. Quick to prepare in just 30 minutes, this low-sodium pumpkin mash is an excellent choice for holiday gatherings or a cozy weeknight dinner. Serve it alongside your favorite proteins or enjoy it as a comforting vegetarian option—this dish is proof that eating well doesn’t mean sacrificing taste!
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Ingredients
- 4 cups peeled and diced pumpkin
- 2 tablespoons unsalted butter
- 1 cup unsweetened almond milk
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 0.5 teaspoon ground black pepper
- 1 tablespoon fresh thyme leaves
- 1 teaspoon fresh rosemary leaves, chopped
Directions
Step 1
Peel and dice the pumpkin into 1-inch cubes, making sure to remove any seeds and stringy parts.
Step 2
In a large pot over medium heat, bring water to a boil. Add the diced pumpkin and cook for about 10 minutes, or until the pumpkin is tender.
Step 3
Drain the pumpkin and return it to the pot.
Step 4
Add the unsalted butter to the pot with the pumpkin and gently mash with a potato masher until the butter is melted and well incorporated.
Step 5
Slowly add the unsweetened almond milk while continuing to mash until the desired creamy consistency is reached.
Step 6
Stir in the garlic powder, onion powder, and ground black pepper until evenly distributed.
Step 7
Add the fresh thyme leaves and chopped rosemary, stirring to combine all the ingredients evenly.
Step 8
Taste and adjust the seasoning if necessary, keeping in mind this is a low-sodium recipe, so avoid adding salt.
Step 9
Serve hot as a tasty and health-conscious side dish.
Nutrition Facts
| Serving size | (1233.0g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 513.7 |
| Total Fat 28.1g | 0% |
| Saturated Fat 14.8g | 0% |
| Polyunsaturated Fat 0.7g | |
| Cholesterol 62mg | 0% |
| Sodium 164.8mg | 0% |
| Total Carbohydrate 68.4g | 0% |
| Dietary Fiber 6.1g | 0% |
| Total Sugars 26.7g | |
| Protein 12.1g | 0% |
| Vitamin D 87.8IU | 0% |
| Calcium 654.3mg | 0% |
| Iron 9.1mg | 0% |
| Potassium 3399.2mg | 0% |
Source of Calories