Directions:
- Cut pumpkins lengthwise into quarters, removing seeds and stringy pulp. Arrange pumpkins, cut sides down, in each of 2 (2-quart) casseroles. Add 1/2 cup water to each casserole; cover and microwave at high 15 minutes. Cool; peel pumpkins. Place pumpkin pulp in a food processor; process until smooth or mash with a potato masher.
- Note: Store remaining purée in a zip-top bag in refrigerator up to a week or in freezer up to 6 months.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 78.61 Kcal (329 kJ) | ||
| Calories from fat | 0 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0g | 0% | |
|---|---|---|---|
| Sodium | 4.6mg | 0% | |
| Potassium | 1027.93mg | 22% | |
| Total Carbs | 21.16g | 7% | |
| Sugars | 9.07g | 36% | |
| Dietary Fiber | 3.02g | 12% | |
| Protein | 3.02g | 6% | |
| Vitamin C | 27.2mg | 45% | |
| Iron | 3mg | 17% | |
| Calcium | 71.4mg | 7% | |
| Amount Per 100 g | |||
| Calories | 20.61 Kcal (86 kJ) | ||
| Calories from fat | 0 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0g | 0% | |
|---|---|---|---|
| Sodium | 1.21mg | 0% | |
| Potassium | 269.56mg | 22% | |
| Total Carbs | 5.55g | 7% | |
| Sugars | 2.38g | 36% | |
| Dietary Fiber | 0.79g | 12% | |
| Protein | 0.79g | 6% | |
| Vitamin C | 7.1mg | 45% | |
| Iron | 0.8mg | 17% | |
| Calcium | 18.7mg | 7% | |
* 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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