Pumpkin & sweet potato mash is a delicious and nutritious side dish that brings together the natural sweetness of sweet potatoes and the earthiness of pumpkin. This recipe is simple to prepare, balanced in flavor, and perfect for any occasion. Whether you're making it for a holiday meal or a weeknight dinner, it's guaranteed to be a hit.
- Choose fresh produce: Select sweet potatoes and pumpkins that are firm and free of blemishes for the best flavor and texture.
- Peel and chop evenly: Ensure that the sweet potatoes and pumpkin are peeled and chopped into evenly-sized pieces to allow for consistent cooking.
- Steam or boil: You can either steam or boil the vegetables until they are tender. Steaming helps retain more nutrients, while boiling might be faster.
- Mash thoroughly: Use a potato masher or fork to mash the cooked vegetables until smooth. For a creamier texture, consider using a food processor or blender.
- Season to taste: After mashing, add salt, pepper, and fresh thyme to your liking. Adjust the seasoning as needed.
- Keep warm before serving: If you're not serving the mash immediately, keep it warm by placing it in a covered dish in a low-temperature oven or warming drawer.
Pumpkin & sweet potato mash is a versatile and healthy side dish that pairs well with a variety of main courses. The combination of sweet potatoes and pumpkin provides a rich, creamy texture and a naturally sweet flavor that's complemented by fresh thyme and a touch of salt and pepper. This dish is sure to become a family favorite.
Nutrition Facts | |
---|---|
Serving Size | 250 grams |
Energy | |
Calories 140kcal | 7% |
Protein | |
Protein 3.35g | 2% |
Carbohydrates | |
Carbohydrates 33g | 9% |
Fiber 4.88g | 13% |
Sugar 9g | 9% |
Fat | |
Fat 0.18g | 0% |
Saturated 0.08g | 0% |
Cholesterol 0.00mg | - |
Vitamins | |
Vitamin A 1400ug | 155% |
Choline 24mg | 5% |
Vitamin B1 0.16mg | 13% |
Vitamin B2 0.21mg | 16% |
Vitamin B3 1.42mg | 9% |
Vitamin B6 0.33mg | 20% |
Vitamin B9 33ug | 8% |
Vitamin B12 0.00ug | 0% |
Vitamin C 14mg | 15% |
Vitamin E 1.60mg | 11% |
Vitamin K 3.57ug | 3% |
Minerals | |
Calcium, Ca 80mg | 6% |
Copper, Cu 0.34mg | 38% |
Iron, Fe 1.72mg | 16% |
Magnesium, Mg 45mg | 11% |
Phosphorus, P 110mg | 9% |
Potassium, K 850mg | 25% |
Selenium, Se 1.11ug | 2% |
Sodium, Na 70mg | 5% |
Zinc, Zn 0.76mg | 7% |
Water | |
Water 210g | - |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |
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