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Cauliflower Pumpkin Puree Recipe

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Discover mouthwatering Cauliflower Pumpkin Puree Recipe, a delightful and nutritious dish that combines the natural sweetness of pumpkin with the wholesome taste of cauliflower. Learn how to make pumpkin puree from scratch with our easy recipe by roasting a fresh pumpkin and all. 

Pumpkin Puree inside a blue bowl.
Cauliflower Pumpkin Puree

Serve as a side to Hasselback chicken, stir fry, goulash, or use it as a dip with your favorite veggies

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What Is Pumpkin Puree?

Pumpkin puree is a smooth and velvety base made from cooked and mashed fresh pumpkin, commonly used in various recipes to add natural sweetness and a rich, creamy texture. In this recipe, the pumpkin complements cauliflower, creating a flavorful and nutritious dish while lowering carbohydrates.

What’s in Fresh Pumpkin Purée?

Fresh pumpkin puree is made solely from roasted or cooked pumpkin flesh, containing no additional ingredients. When combined with cauliflower, garlic, yogurt and cottage cheese in this delectable recipe, the result is a wholesome and natural puree that’s both nutritious and satisfying.

How To Make Pumpkin Puree Low Carb Way?

To create a low-carb pumpkin puree, focus on using fresh pumpkin without any added sugars or starchy ingredients. Adding extra low carb vegetable helps to add more volume and therefore reducing carb intake per potion. 

Cauliflower Puree with Pumpkin close up.
Pumpkin Puree

What Are Nutrition Facts in Cauliflower Pumpkin Purée?

Cauliflower pumpkin puree is a nutrient-packed dish, rich in vitamins, fiber, and antioxidants. The combination of cauliflower, pumpkin, garlic, yogurt and cottage cheese offers you a perfect 4 net carbs per portion with 4 grams of protein. Everything you needed. Having yogurt and cottage cheese in, adds a bit onto the fat and calorie intake, but as we are talking about really health fats, no one should be concerned.

What’s the Best Pumpkin for Easy Pumpkin Puree?

For an easy and delicious pumpkin puree, opt for sugar pumpkins, squash or pie pumpkins, known for their sweet and flavorful flesh. These varieties are ideal choices when making homemade pumpkin puree for recipes as you do not even have to peel the outer layer. My favorite pumpkin is cinderella.

Try to pick smaller pumpkins as they do have stronger taste. Keep the big ones for jack-o-lantern days. 

How Do You Make Homemade Pumpkin Puree From Scratch?

Making pumpkin puree from scratch is a simple and straightforward process involving roasting or cooking fresh pumpkin, cauli as well as garlic then blending it into a smooth, homemade puree. In this recipe, the homemade puree enhances the overall flavor and provides a comforting, velvety texture to the dish.

Cauli Pumpkin Puree in a bowl.
How To Make Pumpkin Puree

Kitchen Gadgets Needed:

  • Sharp knife
  • Glass Bowl
  • Sheet Pan
  • Parchment Paper
  • Blender

Ingredients Needed:

  • Pumpkin
  • Cauliflower
  • Garlic
  • Cottage Cheese
  • Greek Yogurt
  • Oil
  • Salt & Pepper

*Exact measurements are listed in the recipe card below.

STEP-BY-STEP INSTRUCTIONS TO HOMEMADE PUMPKIN PUREE RECIPE

To make pumpkin puree at home, follow our super simple steps. 

First Step: Prepare Ingredients

Begin by gathering all the necessary ingredients, including a fresh pumpkin of your choice, cauliflower, garlic, cottage cheese, and Greek yogurt. Cut the pumpkin in half with a sharp knife and scrape out the seeds with a spoon. Do not throw the seeds, you can make a delicious roasted pumpkin seeds with it. 

At the same time heat oven to180 Celsius or 350 Fahrenheit.

Pumpkin Puree ingredients needed.
Cauliflower Pumpkin Puree

Second Step: Cut All

With the pumpkin halves ready, cut them into smaller, manageable pieces, along with the cauliflower and garlic. This will help in even roasting and ensure they cook thoroughly. These tender roasted vegetables will contribute to the creamy texture and delightful pumpkin flavor in the final puree.

Pumpkin Puree Recipe cutting veggies.
Cauliflower Puree with Pumpkin

Third Step: Season and Bake

Place pumpkin, cauliflower, and garlic into a bowl, and generously drizzle with oil, sprinkling a dash of salt and pepper to taste. Mix the vegetables well, ensuring they are evenly coated. Place them onto a baking sheet lined with parchment paper to prevent sticking, and then slide the sheet into the preheated oven to roast for 25 minutes. This roasting process enhances the pumpkin’s natural sweetness and caramelizes the vegetables, elevating the flavors.

Baked Pumpkin Puree seasoning.
Pumpkin Puree Recipe

Fourth Step: Blend and Enjoy

Once the roasted pumpkin, cauliflower, and garlic flesh is soft and cooked to perfection, let them cool briefly before transferring them into a blender or food processor. Here comes the exciting part: add a dollop of cottage cheese to the mix, which adds a luscious creaminess to the puree. Place the pumpkin halves and everything else into the food processor and puree until smooth and velvety texture. If you prefer a softer consistency of pureed pumpkin, add one to two tablespoons of Greek yogurt into the blend, achieving your desired level of creaminess.

Cauliflower Pumpkin Puree steps.
Baked Pumpkin Puree

TIPS AND TRICKS FOR HOMEMADE PUREE:

  • Food Processor – Use a food processor or blender to puree the roasted pumpkin pieces until smooth, strain it through a fine mesh strainer for a smoother texture.
  • Pepitas – once you cut pumpkin in half and remove, scoop out the seeds with a large spoon, make delicious pepitas

FREQUENTLY ASKED QUESTIONS AND ANSWERS

What Can Pumpkin Puree Be Used For?

Pumpkin puree is a versatile ingredient that can be used in a wide array of recipes, including soups, stews, air fryer cod, pies, muffins, pancakes, and more.

Meat dishes like prime rib are just perfect to serve with.

In general, any recipe that calls for canned pumpkin In this using homemade pumpkin puree adds a delightful sweetness and creamy consistency to the dishes such as homemade pumpkin pie, pumpkin bread, pumpkin cake, pumpkin chocolate chips, pumpkin muffins or pumpkin cheesecake.

Do I Have To Roast the Pumpkin?

Roasting the pumpkin is one of the popular methods to make puree, as it enhances the natural flavors and sweetness. However, if you prefer a quicker option, you can also cook the pumpkin by steaming or boiling it before pureeing it.

How To Make Pumpkin Puree inside blue bowl.
Cauliflower Puree with Pumpkin

Can Pumpkin Puree Be Home Canned?

Yes, pumpkin puree can be home-canned for long-term storage. However, it is essential to follow proper canning procedures and guidelines to ensure safety.

Canned pumpkin puree can then be used in various recipes, offering convenience and delicious flavors year-round.

Can You Freeze Homemade Roasted Pumpkin Puree?

Absolutely. Freezing homemade roasted pumpkin puree is a fantastic way to preserve it for later use. Simply transfer the puree into airtight containers or freezer bags, and you can freeze for up to 3 months. This allows you to have puree readily available whenever you want to make your dishes.

More Favorite Pumpkin Recipes

Pin For Later

Cauliflower Puree with Pumpkin in a bowl.
Pumpkin Puree

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Yield: 6

Cauliflower Pumpkin Puree Recipe

Pumpkin Puree inside a blue bowl.

Discover mouthwatering Cauliflower Pumpkin Puree Recipe, a delightful and nutritious dish that combines the natural sweetness of pumpkin with the wholesome taste of cauliflower. Learn how to make pumpkin puree from scratch with our easy recipe by roasting a fresh pumpkin and all.

Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes

Ingredients

  • 1/2 Pumpkin
  • 1/2 Cauliflower
  • 2 Big Garlic Heads
  • 1 Cup Cottage Cheese
  • 2 Tablespoons Greek Yogurt
  • Oil, Salt & Pepper

Instructions

  1. Begin by gathering all the necessary ingredients, including a fresh pumpkin of your choice, cauliflower, garlic, cottage cheese, and Greek yogurt. Cut the pumpkin in half with a sharp knife and scrape out the seeds with a spoon. At the same time heat oven to180 Celsius or 350 Fahrenheit.
  2. With the pumpkin halves ready, cut them into smaller, manageable pieces, along with the cauliflower and garlic. This will help in even roasting and ensure they cook thoroughly.
  3. Place pumpkin, cauliflower, and garlic into a bowl, and generously drizzle with oil, sprinkling a dash of salt and pepper to taste. Mix the vegetables well, ensuring they are evenly coated. Place them onto a baking sheet lined with parchment paper to prevent sticking, and then slide the sheet into the preheated oven to roast for 25 minutes.
  4. Once the roasted pumpkin, cauliflower, and garlic flesh is soft and cooked to perfection, let them cool briefly before transferring them into a blender or food processor. Here comes the exciting part: add a dollop of cottage cheese to the mix, which adds a luscious creaminess to the puree. Place the pumpkin halves and everything else into the food processor and puree until smooth and velvety texture. If you prefer a softer consistency of pureed pumpkin, add one to two tablespoons of Greek yogurt into the blend, achieving your desired level of creaminess.

Notes

  • Food Processor - Use a food processor or blender to puree the roasted pumpkin pieces until smooth, strain it through a fine mesh strainer for a smoother texture.
  • Pepitas - once you cut pumpkin in half and remove, scoop out the seeds with a large spoon, make delicious pepitas

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Nutrition Information

Yield

6

Serving Size

1/2 Cup

Amount Per Serving Calories 364Saturated Fat 37gCarbohydrates 5gFiber 1gProtein 4g

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Our Keto and Low Carb Pumpkin Recipes

Keto and Low Carb Recipes from our blog Lowcarb-Nocarb using Pumpkins

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By Zuzana Paar on August 4th, 2023
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About Zuzana Paar

Zuzana is the creative force behind this vibrant blog. With passion as a recipe developer, content creator, food writer, movie maker, and photographer, she poured her heart and soul into curating a space brimming with delightful keto and low carb recipes. Join her on this flavorful journey where quick, easy-to-make dishes take center stage, bringing joy and nourishment to your table.

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4 Comments on “Cauliflower Pumpkin Puree Recipe”

  1. I read on a canning site that canning pumpkin puree is not suggested because either water bath or pressure canning won’t get hot enough in the center of the puree to sterilize it.

    Reply
    • I do not really do canning in the house, but I do know people who can pumpkin puree regularly. Sorry, I can not help much in here, but it is good to know. Thanks a lot for the info. Maybe some readers will chime in.

      Reply
    • I do not really do canning in the house, but I do know people who can pumpkin puree regularly. Sorry, I can not help much in here, but it is good to know. Thanks a lot for the info. Maybe some readers will chime in.

      Reply
  2. I read on a canning site that canning pumpkin puree is not suggested because either water bath or pressure canning won’t get hot enough in the center of the puree to sterilize it.

    Reply

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