Directions:
- Thoroughly wash the outside of the pumpkin.
- Remove the stem and fibrous material around the stem and the bottom of the pumpkin.
- Cube the pumpkin into large pieces.
- Place in a large pot with just enough water to steam the pumpkin.
- Boil for about 30 minutes or until both the pumpkin and the pumpkin skin are tender.
- Blend the steamed pumpkin, with the skin, in a blender set on puree until smooth.
- You can freeze for months or store in a refrigerator a couple of days prior to use in any recipe calling for pumpkin puree.
- Servings and yield depend on the size of the pumpkin and what recipes the puree is used inches.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 15.08 Kcal (63 kJ) | ||
| Calories from fat | 0 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0g | 0% | |
|---|---|---|---|
| Sodium | 0.58mg | 0% | |
| Potassium | 197.2mg | 4% | |
| Total Carbs | 4.06g | 1% | |
| Sugars | 1.74g | 7% | |
| Dietary Fiber | 0.58g | 2% | |
| Protein | 0.58g | 1% | |
| Vitamin C | 5.2mg | 9% | |
| Iron | 0.6mg | 3% | |
| Calcium | 12.2mg | 1% | |
| Amount Per 100 g | |||
| Calories | 26 Kcal (109 kJ) | ||
| Calories from fat | 0 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0g | 0% | |
|---|---|---|---|
| Sodium | 1mg | 0% | |
| Potassium | 340mg | 4% | |
| Total Carbs | 7g | 1% | |
| Sugars | 3g | 7% | |
| Dietary Fiber | 1g | 2% | |
| Protein | 1g | 1% | |
| Vitamin C | 9mg | 9% | |
| Iron | 1mg | 3% | |
| Calcium | 21mg | 1% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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