Cheesey Pumpkin Spread – oil free, vegan
This Cheesy Pumpkin Spread is vegan and makes a great option for lunch for busy mums.
I find lunch to be the hardest meal to cut animal products from. Breakfast has an array of options like toast, smoothies, granola, and beans and tofu substitute in relatively easily for dinner. Lunch, however, seems to take a bit more forethought. I find that I’m generally after something quick and easy, but it needs to be something that will keep me going until dinner (this doesn’t always happen with a salad). I also generally share with a two year old, so it has to be something kid friendly too.
This recipe does depend on some initial preparation of pre-baked pumpkin. If you have that, then it takes about five minutes for a tasty and healthy lunch recipe. I served the pumpkin spread on some rye sourdough with salad on top. You could also serve it as a dip with savoury biscuits, or a salad wrap. Leftovers will keep in the fridge for a couple of days for easy lunch options through the week.
Just a warning, this recipe has quite a strong garlic flavour, which may be too much for younger palates (and some older!), so feel free to use less garlic, or even none.
If you like this spread, feel free to try my Edamame Spread for another toddler friendly lunch option. You could also try a delicious Pizza Toastie, or the Lemon Herb Chickpea Roll for other lunch ideas.
Cheesy Pumpkin Spread
Ingredients
- 1 cup Baked Pumpkin tightly packed
- 1/2 cup Cashews
- 2 Tbs Nutritional Yeast
- 1/2 tspn garlic powder optional
- 1/4 cup water
Instructions
- Place all ingredients in blender. Blend until smooth (the spread is quite thick, so it may need to be pushed down with a tamper or equivalent).
- Leftovers can be stored in a sealed container in the fridge.
| Nutrient | Per Serve | Per 100g |
|---|---|---|
| Energy | 540kJ (129cal) | 693kJ (166cal) |
| Protein | 5.06g | 6.48g |
| Carbohydrates | 9.01g | 11.55g |
| Fat | 7.87g | 10.09g |
| Iron | 1.07mg | 1.37mg |
| Zinc | 1.32mg | 1.69mg |
| Calcium | 18.02mg | 23.1mg |
| Fibre | 2.68g | 3.43g |
