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Spicy Pumpkin Mash with Baked Eggs
Spicy Pumpkin Mash with Baked Eggs, from my cookbook Simple, Healing Food
(Photo by Sabine Bannard)
Pumpkin is one of the most-used vegetables in my kitchen. It can always be depended on to bulk out a meal, add flavour to both sweet and savoury dishes, impart a creamy texture to soups and desserts… and once roasted or steamed it will happily wait in the freezer to be added to a wide variety of recipes as needed.
My addiction to pumpkin went to the next level when we were working on a gut-healing diet in our family. (Read our story in my cookbook Simple, Healing Food.) We took a break from the starchy veggies for a year or two to give our digestive systems time to heal (starches are hard to digest for a damaged gut), and pumpkin became the hero of many of our favourite dishes as it’s filling (and cheap) and is a low starch vegetable, therefore easy to digest.
When I’m roasting pumpkin for a meal, I like to cook extra so that I have leftovers for other dishes – eg. frittatas, roast veggie salads, pumpkin soup, and this spicy pumpkin mash recipe. The leftover pumpkin (or mash) can be stored in the fridge for a few days, or frozen for up to 3 months. So if you have a glut of pumpkins in your garden, try roasting and freezing some!
Roasted pumpkin wedges with skin & crispy seeds
Tip: Wash your pumpkin well then cut into wedges and place onto a baking tray, leaving the skin and seeds on. Drizzle with olive oil (especially over the seeds), sprinkle with salt and pepper, then bake at 180C until the pumpkin is soft and the seeds are browned and crispy. Then you can eat the whole lot - skin, seeds and all! Any leftover pumpkin can be cooled, skin and seeds removed (munch on the seeds!), and frozen or refrigerated for other recipes.
This recipe is one I developed after seeing similar recipes using sweet potato as the base for baked eggs. I swapped sweet potato for pumpkin, added in some tasty spices (plus onion and garlic) and voila! An easy (and delicious) brunch, lunch or dinner, depending what you serve it with!
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Spicy Pumpkin Mash with Baked Eggs
Ingredients
3 Tbsp ghee or coconut oil
700g cold roast pumpkin, peeled and roughly chopped
1 tsp garlic powder
1 tsp onion flakes
1 tsp fine sea salt
1⁄2 tsp cayenne pepper (plus, if desired, 1⁄4 tsp extra for garnish)
1⁄4 tsp ground cinnamon
1⁄4 tsp coarsely ground black pepper
4 eggs
1 Tbsp filtered water
1⁄4 tsp smoked paprika, or to taste
Instructions
- Preheat oven to 180°C.
- Melt ghee or coconut oil in a 20cm cast iron (or oven-proof) frying pan, over medium–low heat.
- Add pumpkin, garlic powder, onion flakes, salt, cayenne pepper, cinnamon and pepper and mash with a fork, so the pumpkin is roughly mashed.
- Cook and stir with a wooden spoon for 5–10 minutes, or until heated through.
- Turn off the heat, taste and adjust seasonings if needed.
- Press four, deep indents into the mash with the back of a large spoon. Crack an egg into each indent, sprinkle with a teaspoon or so of water (to create steam for the eggs to cook) and some smoked paprika or extra cayenne pepper (if using). Cover with a lid and place in oven.
- Bake for 20 minutes, or until eggs are cooked to your liking.
- To serve, place an egg and some mash on each plate and serve with baby spinach or sautéed greens and sauerkraut (my preferred option!), or serve as a light meal with a salad or green vegetables on the side.
Notes
Variations:
- Dairy Free: Omit ghee.
- Low FODMAPS: Omit garlic powder and onion flakes, swap ghee for 3 Tbsp garlic-infused olive oil if you want garlic flavour.
Storage:
Store the prepared mash in airtight containers in the fridge for up to 4 days, or freeze for up to 3 months. Eggs are best eaten on day of cooking.
Absolutely delicious and so easy to make!