Luke Coutinho (Designed by Priyanka Vithlani, Meal Planning Analyst)

DIY Pumpkin Sauce - Easy, Gut-Friendly, No-Preservatives

It is time to brighten your favorite meals using simple power-packed ingredients from your own kitchen pharmacy. Try this gut-friendly pumpkin sauce with the additional benefits of lycopene-rich tomatoes and anti-inflammatory spices. Easy to store and super pocket-friendly, eat, relish and repeat.

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Prep Time 5

Cook Time 30

Total Time 35

Servings: 4

Course: Accompaniment, Sauce

Cuisine: Indian

Calories: 60

Ingredients Method Nutrition Notes

Ingredients

2 tbsp extra cold-pressed coconut oil
2 tbsp garlic paste
3 cups tomato puree
1 cup pumpkin puree
1 tsp dried parsley
½ tsp dried oregano
¼ tsp cumin powder
¼ tsp salt

Method

Heat the oil over medium heat in a pan.
Add garlic paste, pumpkin puree, tomato puree, parsley, oregano, cumin powder, and salt. Stir to combine.
Cover and cook on a medium flame for 15 minutes.
Turn off the heat once done. Stir well before serving.
Once cool, store in an airtight container.

Nutrition

Calories: 60kcalCarbohydrates: 12.2gProtein: 2.2gFat: 1.2g

Notes

Pumpkin is rich in vitamins A, C, and E, folate, and potassium.
Tomato puree is a good source of antioxidants and lycopene and provides 2 to 5 percent of your recommended daily value of iron, potassium, and B vitamins.
Add this pumpkin sauce to your soups or use it as pasta or pizza sauce.
Store it in an airtight container and refrigerate it for a week. Use it for thickening curries.