Roasted pumpkin, garlic and caramelised onion mash
Savor the cozy flavors of fall with this delicious Roasted Pumpkin, Garlic, and Caramelized Onion Mash. This comforting side dish combines roasted pumpkin and potatoes with creamy sour cream, butter, and sweet caramelized onions. Enhanced with garlic and a hint of brown sugar, it's perfect for any meal. Easy, healthy, and irresistibly tasty!
- 13 May 2025
- Cook time 40 min
- Prep time 20 min
- 4 Servings
- 9 Ingredients
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.
Ingredients:
Instructions:
- Preheat your oven to 400°F (200°C).
- Spread the cubed pumpkin and potatoes on a baking sheet.
- Lightly spray the vegetables with cooking spray oil.
- Roast in the preheated oven for about 25-30 minutes, or until the vegetables are tender and lightly browned. Use a fork to check for tenderness.
- While the vegetables are roasting, heat a skillet over medium heat.
- Add the sliced onion to the skillet.
- Cook for about 10 minutes, stirring occasionally, until the onions begin to soften and turn translucent.
- Add the 2 tsp brown sugar and continue to cook for another 10-15 minutes, stirring frequently, until the onions are golden brown and caramelized.
- Pour in the 1 tbsp vinegar and stir well to deglaze the pan, scraping up any browned bits from the bottom of the skillet. Cook for an additional 2-3 minutes until the vinegar has evaporated.
- Once the pumpkin and potatoes are roasted, transfer them to a large mixing bowl.
- Add the minced garlic, 1/3 cup sour cream, and 1 tbsp butter.
- Using a potato masher or an electric mixer, mash everything together until smooth and creamy. Adjust the consistency to your liking; you can add a bit more sour cream if necessary.
- Season with salt and pepper to taste.
- Gently fold the caramelized onions into the pumpkin and potato mash until evenly distributed.
- Serve hot as a delightful side dish to complement your main course.
Tips:
- 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. | |