Heart-Healthy Butternut Squash Puree
Indulge in the comforting, velvety goodness of Heart-Healthy Butternut Squash Puree, a guilt-free side dish bursting with autumnal flavors. Crafted with roasted butternut squash, aromatic garlic, and a medley of fresh herbs like thyme and sage, this easy-to-make recipe showcases wholesome ingredients that nurture the heart and soul. Low-sodium vegetable broth and unsweetened almond milk lend a luscious creaminess without the heaviness of dairy, while extra-virgin olive oil provides healthy fats for a subtle richness. Perfect as a nutritious addition to any meal, this vibrant puree is naturally gluten-free, vegan, and packed with essential nutrients. Whether you’re hosting a dinner party or looking for a cozy dish to elevate your weekday dinner, the Heart-Healthy Butternut Squash Puree pairs beautifully with lean proteins or crusty whole-grain bread for a satisfying, wholesome experience.
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Recipe Information
Ingredients
- 2 pounds butternut squash
- 2 tablespoons extra-virgin olive oil
- 2 cloves garlic
- 1 teaspoon fresh thyme leaves
- 0.5 teaspoon freshly ground black pepper
- 0.5 teaspoon sea salt
- 1 cup low-sodium vegetable broth
- 0.5 cup unsweetened almond milk
- 4 leaves fresh sage
Instructions
Preheat your oven to 400°F (200°C).
Peel and cut the butternut squash into 1-inch cubes. Remove the seeds.
Place the squash cubes on a baking sheet. Drizzle with 1 tablespoon of olive oil and sprinkle with sea salt and freshly ground black pepper.
Peel and crush the garlic cloves, then add them to the baking sheet.
Roast the squash and garlic in the preheated oven for about 30 minutes, or until the squash is soft and caramelized at the edges.
Transfer the roasted squash and garlic to a large pot over medium heat.
Add the low-sodium vegetable broth, unsweetened almond milk, fresh thyme leaves, and fresh sage leaves to the pot.
Bring the mixture to a gentle simmer and cook for an additional 10 minutes to blend the flavors.
Remove the pot from heat and discard the sage leaves.
Use an immersion blender to puree the mixture until smooth and creamy, or carefully transfer to a blender in batches, blending until smooth each time.
If the puree is too thick, adjust the consistency by adding more vegetable broth or almond milk, one tablespoon at a time.
Drizzle the remaining tablespoon of olive oil over the puree, stirring well to combine.
Taste and adjust seasoning with additional salt and pepper if needed.
Serve the butternut squash puree warm, garnished with additional fresh thyme leaves if desired.
Nutrition Facts
Calories |
653 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.6 g | 38% | |
| Saturated Fat | 4.1 g | 20% | |
| Polyunsaturated Fat | 0.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1414 mg | 62% | |
| Total Carbohydrate | 102.5 g | 37% | |
| Dietary Fiber | 30.5 g | 109% | |
| Total Sugars | 18.9 g | ||
| Protein | 9.6 g | 19% | |
| Vitamin D | 1.1 mcg | 5% | |
| Calcium | 634 mg | 49% | |
| Iron | 6.7 mg | 37% | |
| Potassium | 2878 mg | 61% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
