Pumpkin Flan

Vegetarian
Gluten Free
Health score
5%
Pumpkin Flan
45 min.
8
185kcal

Suggestions


Indulge your senses with our delightful Pumpkin Flan, a dessert that perfectly marries the rich, creamy flavors of pumpkin with the subtle sweetness of caramel and the tropical essence of coconut. This vegetarian and gluten-free treat is an ideal way to celebrate the fall season or simply satisfy your sweet tooth any time of the year.

Imagine sinking your spoon into a velvety smooth custard that boasts a warm hint of cinnamon, complemented by the caramelized sugar topping. Not only is this Pumpkin Flan visually stunning, with its golden hue and inviting texture, but it’s also a wholesome option, clocking in at just 185 calories per serving. The unique combination of canned pumpkin and flaked coconut not only makes it delicious but also nutrient-rich, filling each bite with beneficial vitamins and minerals.

Preparing this dessert is a rewarding experience that takes just 45 minutes, perfect for both seasoned bakers and those new to the kitchen. With a few simple ingredients and kitchen tools, you can create a show-stopping dish that is sure to impress your family and friends. Whether enjoyed at a holiday gathering or as a special treat after dinner, this Pumpkin Flan is bound to become a cherished recipe in your culinary repertoire. Get ready to savor the taste of autumn in each luscious bite!

Ingredients

  • cup pumpkin canned
  • 0.3 cup coconut or flaked
  •  egg whites 
  • large eggs 
  • teaspoon ground cinnamon 
  • 2.5 cups skim milk 
  • cup sugar divided
  • teaspoon vanilla extract 

Equipment

  • frying pan
  • sauce pan
  • oven
  • knife
  • wire rack
  • hand mixer
  • roasting pan
  • spatula
  • oven mitt

Directions

  1. Sprinkle 1/2 cup sugar in a 9-inch round cakepan. Cook over medium-high heat, shaking pan occasionally using oven mitts, until sugar melts and turns a light golden brown; set aside. (
  2. Mixture may crack slightly as it cools.)
  3. Heat milk and remaining 1/2 cup sugar in a heavy saucepan, stirring constantly, until hot and frothy.
  4. Beat eggs, egg whites, and next 3 ingredients at medium speed with an electric mixer until blended; gradually add hot milk mixture, beating at low speed.
  5. Pour mixture over caramelized sugar, and place cakepan in a roasting pan.
  6. Pour hot water into roasting pan to a depth of 1 inch.
  7. Bake at 350 for 1 hour or until a knife inserted in center of flan comes out clean.
  8. Remove pan from water; cool on a wire rack. Cover and chill.
  9. Bake coconut in a shallow pan at 350, stirring occasionally, 5 to 6 minutes or until toasted. Cool.
  10. Loosen edges of flan with a spatula, and invert onto a serving plate.
  11. Sprinkle with coconut.

Nutrition Facts

Calories185kcal
Protein14.23%
Fat17.78%
Carbs67.99%

Properties

Glycemic Index
13.54
Glycemic Load
18.7
Inflammation Score
-10
Nutrition Score
10.716521724411%

Nutrients percent of daily need

Calories:184.95kcal
9.25%
Fat:3.75g
5.76%
Saturated Fat:2.19g
13.69%
Carbohydrates:32.23g
10.74%
Net Carbohydrates:30.78g
11.19%
Sugar:30.24g
33.6%
Cholesterol:72.05mg
24.02%
Sodium:79.52mg
3.46%
Alcohol:0.17g
100%
Alcohol %:0.13%
100%
Protein:6.74g
13.49%
Vitamin A:5024.34IU
100.49%
Vitamin B2:0.26mg
15.29%
Selenium:10.31µg
14.73%
Phosphorus:137.12mg
13.71%
Calcium:123.81mg
12.38%
Vitamin B12:0.62µg
10.35%
Manganese:0.17mg
8.66%
Vitamin D:1.22µg
8.11%
Vitamin B5:0.73mg
7.27%
Potassium:251.9mg
7.2%
Fiber:1.45g
5.82%
Magnesium:22.32mg
5.58%
Vitamin B6:0.1mg
5.12%
Iron:0.88mg
4.92%
Vitamin K:5.04µg
4.8%
Zinc:0.7mg
4.69%
Vitamin B1:0.06mg
3.99%
Copper:0.07mg
3.72%
Folate:14.72µg
3.68%
Vitamin E:0.54mg
3.59%
Vitamin C:1.34mg
1.62%
Vitamin B3:0.25mg
1.25%
Source:My Recipes