Oh My Veggies · by Lindsey★ 5.0 (1)
Maple Pumpkin Parfaits
NUTRITION · PER SERVING575M COOK
CAL 30%·PRO 29%
CARBS 35G23% OF CAL
9G FIBER11G OTHER15G TOTAL SUGAR
FAT 49G73% OF CAL
21G SAT28G UNSAT
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
Creamy spiced pumpkin layered with coconut-cashew cream and crunchy nuts. A decadent, totally achievable vegan dessert with fall spices.
dessertamerican⚙️ food processor🍪 sheet pan🔥 oven🌀 blenderdairy freegluten freeveganvegetarian
View the full recipe on Oh My Veggies →We index the facts; the cooking instructions live with the creator.
Nutrition & ingredients
Ingredients
serves 4- 1/2 cup chopped pecans or walnuts
- 1/2 cup raw or toasted pumpkin seeds
- 1/2 cup unsweetened flaked or shredded coconut
- 2 teaspoons maple syrup
- Pinch of pumpkin pie spice
- Pinch of salt
- 1 cup raw cashews (soaked overnight and rinsed and drained)
- 1/2 cup unsweetened coconut cream
- 2 tablespoon chia seeds
- 1 tablespoon maple syrup (or to taste)
- 1/2 teaspoon vanilla extract
- 1 cup pumpkin puree
- 1 tablespoon maple syrup
- 1/2 teaspoon pumpkin pie spice
- 1/2 teaspoon ground ginger
At a glance
PER SERVING · TIME 575M
CAL 30%·PRO 29%
CARBS 35G23% OF CAL
9G FIBER11G OTHER15G TOTAL SUGAR
FAT 49G73% OF CAL
21G SAT28G UNSAT
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
Complete estimate · 100% of estimated mass resolved
All countable ingredients resolved. Figures are per serving.
- Prep
- 9h 25m
- Cook
- 10m
- Sodium
- 110mg
- Total sugar
- 15g
Added sugar is not shown when one or more ingredients lack reliable added-sugar evidence.
Nutrition estimated from ingredients, per serving.
Vitamins & minerals
- Potassium
- 560mg
- Calcium
- 101mg
- Iron
- 6mg
Estimated from ingredients; USDA coverage varies by food.
- PREP
- 565M
- SODIUM
- 110MG
- ESTIMATE
- COMPLETE
Nutrition estimated from ingredients, per serving. 100% of estimated mass resolved.