Mediterranean Diet Creamy Pumpkin Mash

Indulge in the velvety comfort of Mediterranean Diet Creamy Pumpkin Mash, a flavorful and healthy side dish that's perfect for any occasion. This nutrient-rich recipe combines tender pumpkin with creamy Greek yogurt, aromatic rosemary, and a hint of zesty lemon to create a dish that's both light and satisfying. Toasted pumpkin seeds and a drizzle of extra virgin olive oil add a delightful crunch and depth of flavor, making this mash a standout addition to your Mediterranean-inspired table. Easy to prepare in just 35 minutes, this gluten-free and wholesome recipe is a delicious way to enjoy the fall flavors of pumpkin with a Mediterranean twist. Perfect as a holiday side dish or a nutritious main, this dish brings warmth, texture, and vibrant taste to every bite!

Nutriscore Rating: 78/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1000 grams Pumpkin, peeled and cubed
• 2 tablespoons Extra virgin olive oil
• 2 units Garlic cloves, minced
• 100 grams Greek yogurt
• 1 teaspoon Fresh rosemary, chopped
• 1 teaspoon Sea salt
• 0.5 teaspoon Black pepper, freshly ground
• 1 teaspoon Lemon zest
• 2 tablespoons Pumpkin seeds, toasted

Directions

Step 1

Bring a large pot of water to a boil and add a pinch of salt.

Step 2

Add the cubed pumpkin to the boiling water. Cook for 15-20 minutes or until the pumpkin is tender and easily pierced with a fork.

Step 3

While the pumpkin is cooking, heat 1 tablespoon of extra virgin olive oil in a small pan over medium heat.

Step 4

Add the minced garlic to the pan and sauté for 1-2 minutes until fragrant. Be careful not to burn the garlic.

Step 5

Drain the cooked pumpkin and transfer it to a large mixing bowl.

Step 6

Add the sautéed garlic along with the Greek yogurt to the pumpkin.

Step 7

Using a potato masher or an immersion blender, mash the pumpkin until smooth and creamy.

Step 8

Stir in the chopped rosemary, sea salt, black pepper, and lemon zest. Mix well to incorporate all the flavors.

Step 9

Transfer the pumpkin mash onto a serving dish.

Step 10

Drizzle the remaining 1 tablespoon of extra virgin olive oil over the mash.

Step 11

Sprinkle the toasted pumpkin seeds on top for added texture and flavor.

Step 12

Serve warm as a side dish or enjoy it as a light main course.

Nutrition Facts

Serving size	(1162.7g)

Amount per serving	% Daily Value*
Calories	678.7

Total Fat 37.9g	0%
Saturated Fat 6.3g	0%
Polyunsaturated Fat g
Cholesterol 3.3mg	0%
Sodium 2372.5mg	0%
Total Carbohydrate 75.7g	0%
Dietary Fiber 7.1g	0%
Total Sugars 31.0g
Protein 21.7g	0%

Vitamin D 0IU	0%
Calcium 314.7mg	0%
Iron 10.1mg	0%
Potassium 3690.9mg	0%

*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.

Source of Calories

Fat: 46.7%

Protein: 11.9%

Carbs: 41.4%