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

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

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

Luke Coutinho (Designed by Priyanka Vithlani, Meal Planning Analyst)
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
Course Accompaniment, Sauce
Cuisine Indian
Servings 4
Calories 60 kcal



  • 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.


  • 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.


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