Quick and Easy

Pumpkin Puree

with Fried Mushrooms and Pumpkin Seed Oil
Average: 4.6 (12 votes)
(12 votes)
Pumpkin Puree

Pumpkin Puree - It looks great and tastes good too!

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Health Score:
99 / 100
20 min.
ready in 1 hr 15 min.
Ready in

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.

1 serving contains
(Percentage of daily recommendation)
Calorie416 cal.(20 %)
Protein14 g(14 %)
Fat28 g(24 %)
Carbohydrates25 g(17 %)
Sugar added0 g(0 %)
Roughage10 g(33 %)
Vitamin A1 mg(125 %)
Vitamin D3.2 μg(16 %)
Vitamin E3.7 mg(31 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.8 mg(73 %)
Niacin16.6 mg(138 %)
Vitamin B₆0.6 mg(43 %)
Folate77 μg(26 %)
Pantothenic acid4.4 mg(73 %)
Biotin20.3 μg(45 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C47 mg(49 %)
Potassium1,830 mg(46 %)
Calcium235 mg(24 %)
Magnesium159 mg(53 %)
Iron5.9 mg(39 %)
Iodine30 μg(15 %)
Zinc2.2 mg(28 %)
Saturated fatty acids4.9 g
Uric acid128 mg
Cholesterol4 mg
Development of this recipe:


2 lbs Hokkaido pumpkin (weighed with skin)
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
½ lemon

Kitchen utensils

1 Small pot, 1 Skillet, 1 Baking sheet, 1 Small bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Food processor

Preparation steps

Pumpkin Puree preparation step 1

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.

Pumpkin Puree preparation step 2

Meanwhile, toast pumpkin seeds in a dry skillet until they swell. Let cool and chop finely.

Pumpkin Puree preparation step 3

Rinse the parsley, shake dry, pluck off the leaves and chop very fine. Peel the garlic and also chop very fine.

Pumpkin Puree preparation step 4

Mix pumpkin seeds, parsley and garlic with 2 tablespoons olive oil and pumpkin seed oil. Season with salt and pepper and set aside.

Pumpkin Puree preparation step 5

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.

Pumpkin Puree preparation step 6

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.

Pumpkin Puree preparation step 7

Put the soft baked pumpkin along with the shell in a food processor and blend at medium speed.

Pumpkin Puree preparation step 8

Add milk gradually while continuing to mix until a smooth puree forms. Season with salt and pepper, cover and keep warm.

Pumpkin Puree preparation step 9

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.

Pumpkin Puree preparation step 10

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.