Vegan Creamy Mashed Pumpkin

Elevate your side dish game with this Vegan Creamy Mashed Pumpkin recipe—a heartwarming, plant-based twist on traditional mashed sides. Featuring tender roasted pumpkin blended with velvety coconut milk, aromatic sautéed garlic, and a touch of nutmeg for depth, this dish is irresistibly smooth and bursting with wholesome flavors. Nutritional yeast adds a savory, cheesy note while remaining entirely dairy-free, making it perfect for vegan and lactose-intolerant guests. Whether served as a comforting holiday side or a nutritious weeknight addition, this recipe is as versatile as it is indulgent. Garnished with fresh parsley for a pop of color and freshness, it’s a guaranteed crowd-pleaser that’s both healthy and delicious. Ready in just over an hour, this creamy mashed pumpkin is the ultimate fusion of simplicity and sophistication!

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:45 mins

Total Time:65 mins

Servings: 6

Ingredients

• 1 medium (about 3-4 pounds) Pumpkin
• 2 tablespoons Olive oil
• 3 large Garlic cloves, minced
• 1.5 cups Coconut milk, canned
• 2 tablespoons Nutritional yeast
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper, freshly ground
• 0.25 teaspoon Ground nutmeg
• 2 tablespoons Fresh parsley, chopped

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Cut the pumpkin in half and remove the seeds and stringy pulp. You can save the seeds for roasting, if desired.

Step 3

Brush the cut sides of the pumpkin halves with 1 tablespoon of olive oil. Place them cut side down on a baking sheet lined with parchment paper.

Step 4

Roast the pumpkin in the preheated oven for 35-45 minutes, or until the flesh is tender and easily pierced with a fork.

Step 5

While the pumpkin is roasting, add 1 tablespoon of olive oil to a medium skillet over medium heat.

Step 6

Add the minced garlic and sauté until fragrant and lightly golden, about 1-2 minutes, being careful not to burn it.

Step 7

Once the pumpkin is done roasting, remove it from the oven and let it sit until it’s cool enough to handle.

Step 8

Scoop the pumpkin flesh into a large mixing bowl and discard the skin.

Step 9

Mash the pumpkin using a potato masher or fork until smooth. Alternatively, use a blender for an extra creamy texture.

Step 10

Gradually add the coconut milk to the mashed pumpkin, stirring constantly until well incorporated.

Step 11

Stir in the sautéed garlic, nutritional yeast, salt, pepper, and nutmeg.

Step 12

Continue to mix until the mash is smooth and creamy. Adjust seasoning to taste, adding more salt or pepper if necessary.

Step 13

Garnish with freshly chopped parsley and serve warm.

Nutrition Facts

Serving size	(2013.0g)

Amount per serving	% Daily Value*
Calories	1558.1

Total Fat 115.6g	0%
Saturated Fat 80.2g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 2447.1mg	0%
Total Carbohydrate 135.1g	0%
Dietary Fiber 11.2g	0%
Total Sugars 55.3g
Protein 30.4g	0%

Vitamin D 0IU	0%
Calcium 440.1mg	0%
Iron 26.4mg	0%
Potassium 6683.1mg	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: 61.1%

Protein: 7.1%

Carbs: 31.7%