Pumpkin mash recipe

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  • Healthy
  • Nut-free
  • Vegetarian
serves: 4
Skill: easy
Cost: cheap

Nutrition per portion

Calories 111 kCal 6%
Fat 7g 10%
  -  Saturates 5g 25%
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  • Instead of classic mash, make one with pumpkin. Pumpkins soak up flavours really well, perfect in this garlic and spring onion dish.


    • 1.5kg (3lb) wedge of pumpkin
    • Knob of butter
    • 2 cloves garlic, peeled and crushed
    • 2-4 spring onions, trimmed and chopped
    • 3tbsp crème fraîche
    • Salt and freshly ground black pepper


    • Cut the pumpkin into big chunks, then peel, and remove the core and seeds. You will have just over 1kg (2¼lb) of prepared pumpkin. Cut this into smaller pieces and put into a pan of boiling water. Cook for 20-25 mins until soft.

    • Drain the pumpkin well in a colander, shaking it a few times.

    • Add the knob of butter, garlic and white parts of the spring onions to the pan and cook for a minute. Then add the crème fraîche and simmer for a few minutes to soften the garlic.

    • Put the pumpkin back into the pan and mash well. Season generously and add the chopped green parts of the onions. Serve hot as an accompaniment to meat or other vegetables. (Not suitable for freezing)

    Top tip for making Pumpkin mash

    Pumpkins look exotic but are easily grown in this country. A member of the gourd family, which includes courgettes and melons, pumpkin has a mild, sweet flesh that ranges from pale to bright orange. It’s suited to delicate desserts like pumpkin pie or robust soups and stews, as it soaks up sweet or spicy flavours equally well.

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