Vegan Pumpkin Tiramisù

Posted by

Başak

October 27, 2024

On December 29, 2019

Preparation: 5 mins

Rest: 3 h

Difficulty: very easy

Yields: 2 portions

Cost: low

If you want to go straight to the recipe click here

Vegan pumkin tiramisu is good for your body and also your taste buds

I know, as soon as you read the title of vegan pumkin tiramisu, you’ve wrinkled your nose, but believe me, you’ll be amazed.
If you’re used to tasting delicious and suave flavors which are also guilt-free, for your weight, and for sustainability, you’ll simply love this recipe.
The most famous Italian dessert in the world is certainly the tiramisu, and therefore it is also the most ‘interpreted’ one! Consequently, I certainly could not escape the challenge, bringing my humble contribution, with a personalization which involves many benefits.
The traditional recipe – a term of little relevance, to be honest, as it has a history of only 60 years: it seems strange, but tiramisu is not mentioned in cookbooks before the sixties of the last century– involves the use of ‘savoiardi’, in other words ladyfingers, soaked in Italian moka coffee, covered with a cream created with secret percentages of mascarpone cheese, eggs and sugar. So simple, and so nutritious!: the name is all a program: literally tiramisù means, “pull me up”. In fact, the diet and the tiramisu, can not be defined real fellows. That’s why this recipe for fake vegan pumpkin tiramisu is so amazing: it manages to imitate the captivating flavor of the original, without loading you with unnecessary calories. What’s more, as it doesn’t require any animal products, it doesn’t cost much to the planet nor to our budget. Without false modesty, I think it’s a fabulous victory!

Ingredients for a delicious and low calorie vegan pumpkin tiramisu

75 grams of wholegrain vegan cookies, like McVities Original Digestives or of your choice or 6 ladyfingers (non-vegan option)
300 ml of pumpkin, simply steamed without sugar, and cooled
300 ml of plant-based yoghurt, strained for a minimum of 6 hours
2 cups (Italian coffee cup size, approx 50 ml each) of moka coffee without sugar
2 tablespoons of grape molasses or 3 tablespoons of sugar
2 squares of dark chocolate cut with a knife
bitter cocoa powder for the surface (if desired)

Directions for easy vegan pumpkin tiramisu

Step 1. Crumble the cookies and wet them with 2 cups of coffee, no need to add sugar, the biscuits already contain sugar

Step 2. While they absorb the drink of the gods, blend the cooked and cooled pumpkin in a large bowl, and add the strained yogurt (more dense than the normal one).

Step 3. Add the molasses or sugar and mix the cream to make it homogeneous.

Step 4. Take 2 glasses and start to compose your fake tiramisu:

the first layer is composed of 2 tablespoons of cookies and coffee
then the next layer made with 2 generous tablespoons of pumpkin cream (pumpkin and yogurt);
repeat the procedure one more time, first base layer and then cream layer.

Let the glasses rest for about 3 hours in the fridge.

Step 5. At the end, decorate your very fit vegan pumpkin tiramisu, with dark chocolate and/or bitter cocoa powder on the surface.

Additional tip

Grape molasses is not only good and useful as a substitute for sugar, (the so-called demon of recent years), but contains iron, lots of iron. While grape juice has 137 mg/kg, the percentage of iron in molasses has almost tripled to 342 mg/kg. For this reason it becomes an important ally in the fight against anemia, from which women, children and people who adopt a diet without animal products suffer the most. (The taste and color are different from sugar, but if you learned how to use it, you would have a lot to gain). The transformation of grape juice into molasses is obtained by boiling and consequently concentrating the liquid (Learn here how to prepare it at home). The high temperature of course reduces the initial vitamin content, but at the same time it increases the mineral content disproportionately: as said, this is true for iron, but also for potassium, phosphorus, calcium and magnesium(*). Thus, NO to mineral supplements, YES to knowledge of real foods!

Health benefits of pumpkin

When the harvest period begins, in September, the pumpkin should be consumed whenever possible. It is packed with flavor, color and nutritional properties in spite of a few calories. It is the treasure chest of pro vitamin A, beta carotene and vitamin C, but also of dietary fiber and in particular of minerals such as potassium, magnesium and iron. So don’t go looking for exotic super food, but use pumpkin more often in the kitchen, both for savory and sweet recipes.

Enjoy your vegan pumpkin tiramisu and good revolution to all.

Bibliography
(*): Makpoul .K .R. (2016). Effect of Using Grape Molasses as Anti Anemic. International Journal of Science and Research (IJSR) ISSN (Online): 2319-7064