Roasted pumpkin, garlic, and caramelised onion mash is a perfect autumn dish that combines the sweet, earthy flavors of pumpkin and caramelised onion with the rich, creamy texture of mashed potatoes. This recipe is perfect as a side dish for any meal or as a comforting, standalone dish.
- Ensure even roasting: Cut the pumpkin and potatoes into similar-sized pieces to ensure they roast evenly and finish cooking at the same time.
- Roast garlic properly: Roast the garlic cloves in their skins alongside the pumpkin and potatoes to prevent them from burning and to enhance their sweetness.
- Caramelise onions slowly: Caramelise the onions slowly over low heat, allowing the natural sugars to release and deepen in flavor without burning.
- Adjust consistency: Adjust the consistency of the mash by adding more or less sour cream and butter to suit your preference.
- Use a food processor: For an extra smooth and creamy mash, consider using a food processor instead of mashing by hand.
This roasted pumpkin, garlic, and caramelised onion mash is a delicious and versatile dish that pairs well with a variety of main courses. The combination of sweet caramelised onions, roasted garlic, and creamy pumpkin creates a rich and satisfying flavor that everyone will love.
Nutrition Facts | |
---|---|
Serving Size | 350 grams |
Energy | |
Calories 210kcal | 9% |
Protein | |
Protein 4.78g | 3% |
Carbohydrates | |
Carbohydrates 36g | 10% |
Fiber 3.80g | 10% |
Sugar 10g | 10% |
Fat | |
Fat 7g | 8% |
Saturated 3.77g | 13% |
Cholesterol 20mg | - |
Vitamins | |
Vitamin A 820ug | 91% |
Choline 33mg | 6% |
Vitamin B1 0.20mg | 16% |
Vitamin B2 0.27mg | 21% |
Vitamin B3 2.22mg | 14% |
Vitamin B6 0.48mg | 28% |
Vitamin B9 55ug | 13% |
Vitamin B12 0.04ug | 2% |
Vitamin C 40mg | 44% |
Vitamin E 2.00mg | 13% |
Vitamin K 4.71ug | 4% |
Minerals | |
Calcium, Ca 80mg | 6% |
Copper, Cu 0.36mg | 0% |
Iron, Fe 2.42mg | 22% |
Magnesium, Mg 50mg | 12% |
Phosphorus, P 170mg | 13% |
Potassium, K 1150mg | 34% |
Selenium, Se 1.81ug | 3% |
Sodium, Na 16mg | 1% |
Zinc, Zn 1.04mg | 9% |
Water | |
Water 300g | - |
* Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |
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