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 | 11% |
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 | 40% |
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 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |
Quick and easy to prepare for a flavorful addition to any meal.
29 Mar 2025Perfectly roasted with olive oil, they make an irresistibly delicious side dish for any meal.
28 May 2025Easy to prepare and full of seasonal flavors that your family will love.
09 Apr 2025A flavorful, easy-to-make dish that pairs wonderfully with any main course.
17 Apr 2025Made with 5 potatoes, olive oil, fresh thyme, and garlic for a deliciously simple yet elegant addition to any meal.
27 May 2025