Pumpkin - savoury style mash
Preparation time:
Recipe highlights Serves: 2
- Suitable to microwave
- Suitable to freeze
- Store covered in fridge (under 5°C)
- Dairy free
- Gluten free
- Egg free
- Easy to swallow
- Low salt
- Vegetarian
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Ingredients
- 200 g butternut pumpkin
1 teaspoon tahini paste
pinch curry powder
2 teaspoons poly margarine, (or monounsaturated)
Cooking method
-
1. Peel pumpkin and roughly chop into medium size pieces.
2. Place pumpkin in the microwave on high for 3 - 4 minutes or until soft.
3. Add tahini paste, curry powder and margarine to the pumpkin.
4. Blend together in a food processor until desired consistency.
5. Serve immediately
Notes: For a flavour change, can add ½ teaspoon of honey at step 3, leaving out the tahini paste and curry powder.
If you are preparing food for people on a gluten-free diet, always check the ingredients on all food labels, especially any prepared items like sauces.
Nutritional facts
 | Average quantity per Serving | Average quantity per 100g |
| Weight (g) | 104.80g | 100.00g |
| Energy (kJ) | 292.94kJ | 279.52kJ |
| Protein (g) | 2.11g | 2.02g |
| Total fat (g) | 3.74g | 3.56g |
| - Saturated fat (g) | 0.94g | 0.90g |
| - Polyunsaturated fat (g) | 1.49g | 1.42g |
| - Monounsaturated fat (g) | 1.16g | 1.10g |
| Cholesterol (mg) | 0.00mg | 0.00mg |
| Carbohydrate-available (g) | 6.41g | 6.12g |
| CarbohydrateSE (g) | 6.41g | 6.12g |
| - Sugars (g) | 4.21g | 4.02g |
| Water (g) | 88.44g | 84.38g |
| Dietary fibre (g) | 1.20g | 1.15g |
| Thiamin (mg) | 0.05mg | 0.05mg |
| Riboflavin (mg) | 0.08mg | 0.08mg |
| Niacin (mg) | 0.80mg | 0.77mg |
| Niacin equivalents (mg) | 1.21mg | 1.15mg |
| Vitamin C (mg) | 16.00mg | 15.27mg |
| Total folate (ug) | 26.00ug | 24.81ug |
| Total vitamin A equivalents (ug) | 545.70ug | 520.70ug |
| Retinol (ug) | 40.80ug | 38.93ug |
| Beta carotene equivalents (ug) | 3000.00ug | 2862.60ug |
| Sodium (mg) | 25.96mg | 24.77mg |
| Potassium (mg) | 345.67mg | 329.84mg |
| Magnesium (mg) | 12.05mg | 11.50mg |
| Calcium (mg) | 29.29mg | 27.95mg |
| Phosphorus (mg) | 47.38mg | 45.21mg |
| Iron (mg) | 0.50mg | 0.48mg |
| Zinc (mg) | 0.20mg | 0.19mg |
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Source: Recipe developed and tested by Consumer Science students studying Community Nutrition at RMIT University, 2003
This recipe was orginally published as:
Savoury style pumpkin mash
Recipe publication date on: 10/02/2003
Last reviewed on: 20/08/2014
