Mediterranean Diet Creamy Pumpkin Sauce
Elevate your fall meals with this luscious Mediterranean Diet Creamy Pumpkin Sauce—a wholesome, dairy-free option that's bursting with rich, savory flavors. Made with pumpkin puree, aromatic garlic, and shallots gently sautéed in heart-healthy olive oil, this easy-to-make sauce is infused with layers of flavor from fresh thyme, ground nutmeg, and a splash of lemon juice for brightness. Nutritional yeast adds a creamy, cheesy undertone, while unsweetened almond milk and vegetable broth create a velvety texture perfect for pasta, grains, or roasted vegetables. Ready in just 30 minutes, this plant-based recipe is an ideal choice for those seeking healthy comfort food that’s packed with fall-inspired ingredients.
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Ingredients
- 1 cup Pumpkin puree
- 2 tablespoons Olive oil
- 2 cloves Garlic, minced
- 1 medium Shallots, finely chopped
- 1 cup Vegetable broth
- 0.5 cup Unsweetened almond milk
- 2 tablespoons Nutritional yeast
- 1 teaspoon Fresh thyme leaves
- 0.25 teaspoon Ground nutmeg
- 1 tablespoon Lemon juice
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Directions
Step 1
Heat olive oil in a large skillet over medium heat. Add the minced garlic and chopped shallots, cooking until they become translucent and fragrant, about 3-4 minutes.
Step 2
Stir in the pumpkin puree, mixing well to combine with the garlic and shallots.
Step 3
Pour in the vegetable broth and almond milk, stirring continuously until the mixture becomes smooth and well blended.
Step 4
Add nutritional yeast, fresh thyme, ground nutmeg, salt, and black pepper. Stir to incorporate all the flavors into the sauce.
Step 5
Bring the sauce to a gentle simmer, allowing it to thicken slightly. This should take about 10 minutes.
Step 6
Stir in the lemon juice, taste, and adjust the seasoning as necessary.
Step 7
Remove the sauce from heat and let it rest for a couple of minutes before serving. Serve over pasta, grains, or as a topping for roasted vegetables.
Nutrition Facts
| Serving size | (694.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 576.3 |
| Total Fat 38.8g | 0% |
| Saturated Fat 6.9g | 0% |
| Polyunsaturated Fat 5.6g | |
| Cholesterol 4.9mg | 0% |
| Sodium 1860.1mg | 0% |
| Total Carbohydrate 47.2g | 0% |
| Dietary Fiber 13.3g | 0% |
| Total Sugars 14.2g | |
| Protein 14.8g | 0% |
| Vitamin D 43.9IU | 0% |
| Calcium 336.2mg | 0% |
| Iron 6.5mg | 0% |
| Potassium 1304.7mg | 0% |
Source of Calories