DIY Pumpkin Sauce - Easy, Gut-Friendly, No-Preservatives
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 minutes
Cook Time 30 minutes
Total Time 35 minutes
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
 

  1. Heat the oil over medium heat in a pan.
  2. Add garlic paste, pumpkin puree, tomato puree, parsley, oregano, cumin powder, and salt. Stir to combine.
  3. Cover and cook on a medium flame for 15 minutes.
  4. Turn off the heat once done. Stir well before serving.
  5. 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.

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