Pumpkin Panache

Health score
47%
Pumpkin Panache
45 min.
6
73kcal

Suggestions


Welcome to a delightful culinary experience with our Pumpkin Panache, a side dish that is both visually stunning and packed with nutrition! In just 45 minutes, you can create a vibrant dish that’s perfect for any gathering, from cozy family dinners to festive holiday feasts. At only 73 calories per serving, this dish allows you to indulge without any guilt, letting you enjoy the rich flavors of pumpkin and cauliflower.

Imagine the beautiful golden hues of roasted pumpkin mingling with crisp-tender cauliflower florets, all brought together with a creamy, tangy sour cream blend that elevates the dish to new heights. The crunchy topping of fresh breadcrumbs, minced parsley, and a sprinkle of Parmesan adds the perfect finishing touch, providing a satisfying contrast to the soft textures underneath.

Pumpkin Panache is not just a treat for the taste buds; it’s also a wholesome addition to your plate. With a delightful blend of protein, healthy carbs, and minimal fats, this recipe caters to many dietary preferences. Whether you’re looking for a comforting side on a chilly evening or a light accompaniment to a hearty meal, this dish will surely impress your guests and family alike. Join us in the kitchen to create this remarkable treat that showcases the best of seasonal produce!

Ingredients

  • 0.3 cup breadcrumbs fresh
  • cups cauliflower florets 
  • tablespoon parsley fresh minced
  • tablespoons parmesan cheese divided grated
  • 0.3 teaspoon pepper divided
  • cups pumpkin fresh cubed cooked
  • 0.5 teaspoon salt divided
  • 0.3 cup cup heavy whipping cream fat-free sour

Equipment

  • food processor
  • oven

Directions

  1. Preheat oven to 35
  2. Steam cauliflower, covered, 4 minutes or until crisp-tender, and drain.
  3. Combine steamed cauliflower, 1 tablespoon cheese, 1/4 teaspoon salt, and 1/8 teaspoon pepper in a 2-quart casserole coated with cooking spray, and toss gently.
  4. Place pumpkin in a food processor, and process until smooth.
  5. Add 1/4 teaspoon salt, 1/8 teaspoon pepper, and sour cream, and pulse until smooth. Spoon the pumpkin mixture over cauliflower.
  6. Combine 1 tablespoon cheese, breadcrumbs, and parsley; sprinkle over pumpkin mixture.
  7. Bake at 350 for 15 minutes.

Nutrition Facts

Calories73kcal
Protein19.61%
Fat12.49%
Carbs67.9%

Properties

Glycemic Index
28
Glycemic Load
2.64
Inflammation Score
-9
Nutrition Score
13.119999991649%

Flavonoids

Apigenin
1.47mg
Luteolin
0.73mg
Kaempferol
0.37mg
Myricetin
0.1mg
Quercetin
0.54mg

Nutrients percent of daily need

Calories:73.31kcal
3.67%
Fat:1.11g
1.71%
Saturated Fat:0.48g
3.02%
Carbohydrates:13.6g
4.53%
Net Carbohydrates:11.09g
4.03%
Sugar:3.39g
3.77%
Cholesterol:2.31mg
0.77%
Sodium:311.17mg
13.53%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.93g
7.85%
Vitamin A:3387.16IU
67.74%
Vitamin C:52.57mg
63.72%
Vitamin K:27.42µg
26.11%
Folate:71.79µg
17.95%
Manganese:0.27mg
13.6%
Potassium:462.5mg
13.21%
Vitamin B6:0.22mg
10.95%
Fiber:2.51g
10.03%
Phosphorus:91.1mg
9.11%
Vitamin B1:0.13mg
8.82%
Vitamin B2:0.15mg
8.68%
Vitamin B5:0.82mg
8.25%
Calcium:69.22mg
6.92%
Magnesium:24.24mg
6.06%
Iron:1.08mg
5.99%
Vitamin B3:1.15mg
5.77%
Copper:0.11mg
5.39%
Selenium:3.32µg
4.75%
Zinc:0.61mg
4.06%
Vitamin E:0.51mg
3.39%
Vitamin B12:0.07µg
1.2%
Source:My Recipes