Pumpkin Puree
Pumpkin Puree - It looks great and tastes good too!
Healthy, because
Even smarter
Nutritional values
Mashed potatoes don't always have to be made with plain potatoes. Try making them with pumpkin! It tastes great and provides us with plenty of fiber. And in addition, pumpkin puree provides vitamin A and many plant dyes, which protect the body's cells from damage.
The colourful pumpkin puree also makes a culinary and visual impact when served with fish, meat, and poultry. If you want to save time, you can use pickled pumpkin out of the jar: simply drain it, heat it in a little salted water, and then puree it in a mixer.
(Percentage of daily recommendation)
| Calorie | 416 cal. | (20 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10 g | (33 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 3.2 μg | (16 %) | ||
| Vitamin E | 3.7 mg | (31 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 16.6 mg | (138 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 77 μg | (26 %) | ||
| Pantothenic acid | 4.4 mg | (73 %) | ||
| Biotin | 20.3 μg | (45 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 47 mg | (49 %) | ||
| Potassium | 1,830 mg | (46 %) | ||
| Calcium | 235 mg | (24 %) | ||
| Magnesium | 159 mg | (53 %) | ||
| Iron | 5.9 mg | (39 %) | ||
| Iodine | 30 μg | (15 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 4.9 g | |||
| Uric acid | 128 mg | |||
| Cholesterol | 4 mg |
Ingredients
- Ingredients
- 2 lbs Hokkaido pumpkin (weighed with skin)
- salt
- peppers
- 4 Tbsps olive oil
- 1 oz Pumpkin seed
- 6 sprigs parsley
- 1 large garlic clove
- 1 tsp Pumpkin seed oil
- 9 ozs mixed Mushrooms (to taste)
- 1 shallot
- 1 sprig rosemary
- ½ cup
- Nutmeg
- ½ lemon
Kitchen utensils
Preparation steps
Rinse and dry pumpkin thoroughly. Divide into quarters and remove the seeds. Put the quarters on a baking sheet, sprinkle with salt and pepper and drizzle with a little olive oil. Bake in a preheated oven at 400°F for about 55 minutes.
Meanwhile, toast pumpkin seeds in a dry skillet until they swell. Let cool and chop finely.
Rinse the parsley, shake dry, pluck off the leaves and chop very fine. Peel the garlic and also chop very fine.
Mix pumpkin seeds, parsley and garlic with 2 tablespoons olive oil and pumpkin seed oil. Season with salt and pepper and set aside.
Clean the mushrooms and cut in half or quarters depending on size. Peel and finely chop the shallot. Rinse rosemary and shake dry. Pluck off the needles and chop coarsely.
Shortly before the end of the baking time, bring milk to a boil in a pot and season to taste with salt, pepper and freshly grated nutmeg.
Put the soft baked pumpkin along with the shell in a food processor and blend at medium speed.
Add milk gradually while continuing to mix until a smooth puree forms. Season with salt and pepper, cover and keep warm.
Heat the remaining oil in a heavy skillet. Fry mushrooms until browned over high heat. Add shallot and fry for another 2-3 minutes. Cut lemon in half and squeeze juice. Measure 2 teaspoons lemon juice.
Add the lemon juice and the rosemary to the mushrooms. Season with salt and pepper and arrange on plates. Serve with pumpkin puree and drizzle with pumpkin seed oil mixture.
