5 from 10 votes
Mashed Pumpkin
This velvety mashed pumpkin recipe is a creamy blend of roasted pumpkin, maple syrup, and warm autumn spices.
Prep Time
15 mins
Cook Time
30 mins
Total Time
1 hr 45 mins
Servings:
6
people
Calories:
136 kcal
Course:
Side Dish
Cuisine:
American
Ingredients
- 1-2 pumpkin 2-3 pounds, sugar pumpkin is best, small
- 2 Tablespoons olive oil
- 1 teaspoon kosher salt
- 2 Tablespoons maple syrup
- 1 Tablespoon butter unsalted
- ½ teaspoon ground cinnamon
- ½ teaspoon ground allspice
- ¼ teaspoon ground nutmeg
FOR SERVING:
- butter (optional)
- parsley optional, chopped, fresh
Instructions
PREP OVEN:
- Move the oven rack to the middle position.
- Preheat the oven to 425 degrees F.
Cup of Yum
PREP PUMPKIN:
- Line a rimmed cookie sheet with parchment paper.
- Slice the pumpkin in half and clean out seeds.
- Place the pumpkin on the cookie sheet.
- Drizzle with olive oil and sprinkle with salt.
- Flip the pumpkin to cut side down.
BAKE:
- Bake for 20-30 minutes, depending on the size of the pumpkin.
- Pierce the pumpkin’s flesh with a fork; when it’s soft, the pumpkin is ready. (You’ll need to flip the pumpkin to the cut side to test.)
- Cool the pumpkin until it’s easy to handle, about 1 hour.
TO FINISH:
- Scoop out the pumpkin flesh and place it in a food processor.
- Add maple syrup, butter, and spice.
- Mix until creamy and your desired consistency is reached.
- Serve immediately with butter and chopped fresh parsley, both optional.
Nutrition Information
Serving
0.5cup
Calories
136kcal
(7%)
Carbohydrates
20g
(7%)
Protein
2g
(4%)
Fat
7g
(11%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
1g
(6%)
Monounsaturated Fat
4g
(20%)
Trans Fat
0.1g
(5%)
Cholesterol
5mg
(2%)
Sodium
391mg
(16%)
Potassium
789mg
(17%)
Fiber
1g
(4%)
Sugar
10g
(20%)
Vitamin A
19356IU
(387%)
Vitamin C
20mg
(22%)
Calcium
59mg
(6%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 6 people
Amount Per Serving
Calories 136
% Daily Value*
| Serving | 0.5cup | |
| Calories | 136kcal | 7% |
| Carbohydrates | 20g | 7% |
| Protein | 2g | 4% |
| Fat | 7g | 11% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 4g | 20% |
| Trans Fat | 0.1g | 5% |
| Cholesterol | 5mg | 2% |
| Sodium | 391mg | 16% |
| Potassium | 789mg | 17% |
| Fiber | 1g | 4% |
| Sugar | 10g | 20% |
| Vitamin A | 19356IU | 387% |
| Vitamin C | 20mg | 22% |
| Calcium | 59mg | 6% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.