Pumpkin and Potato Puree
(1 vote)
(1 vote)
Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 55 min.
Ready in
Calories:
247
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 247 cal. | (12 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.2 g | (17 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2.2 mg | (18 %) | ||
| Vitamin K | 15.9 μg | (27 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.9 mg | (33 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 77 μg | (26 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 2.5 μg | (6 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 37 mg | (39 %) | ||
| Potassium | 934 mg | (23 %) | ||
| Calcium | 86 mg | (9 %) | ||
| Magnesium | 60 mg | (20 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 4.5 g | |||
| Uric acid | 83 mg | |||
| Cholesterol | 12 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 14 ozs starchy potatoes
- 22 ozs Pumpkin
- 1 Tbsp butter
- 5 ozs hot milk
- 2 Tbsps Pumpkin seed oil
- salt
- Nutmeg
- 2 Tbsps Pumpkin seed
Preparation steps
1.
Peel the potatoes and boil in salted water for 30 minutes, or until soft. Dice the flesh of the pumpkin and cook in the butter in a saucepan. Add 3 tablespoons of butter and cook about 20 minutes, until soft. Drain the potatoes, and while still hot, press through a ricer or mash with a potato masher. Add the hot milk and pumpkin seed oil, and stir until thoroughly combined.
2.
Puree the pumpkin, add to the potatoes, and stir until thoroughly combined. Season to taste with the salt and nutmeg. Roast the pumpkin seeds in a dry pan. Serve the puree in a dish sprinkled with the toasted pumpkin seeds.
