Heart-Healthy Creamy Vegetable Puree
Dive into the wholesome goodness of our **Heart-Healthy Creamy Vegetable Puree**, a vibrant and nutrient-packed recipe perfect for clean eating enthusiasts. Featuring a medley of broccoli, carrots, cauliflower, and sweet potato simmered in low-sodium vegetable broth, this dish blends the richness of unsweetened almond milk with a hint of nutmeg for a velvety smooth texture. Lightly seasoned with garlic, onion, and olive oil, this dairy-free, plant-based puree offers a delicious way to enjoy essential vitamins and minerals while keeping heart health in focus. With just 15 minutes of prep and 30 minutes of cook time, this easy-to-make recipe is ideal as a nutritious side dish or a light main course. Whether you're looking for gluten-free recipe ideas or a comforting bowl of creamy goodness, this puree is both satisfying and guilt-free!
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Recipe Information
Ingredients
- 2 cups Broccoli florets
- 1 cup Carrot, chopped
- 2 cups Cauliflower florets
- 1 medium Sweet potato, peeled and diced
- 2 cups Low-sodium vegetable broth
- 1 tablespoon Olive oil
- 2 cloves Garlic, minced
- 1 medium Onion, chopped
- 1 cup Unsweetened almond milk
- 0.5 teaspoon Salt
- 0.25 teaspoon Ground black pepper
- 0.25 teaspoon Ground nutmeg
Instructions
Begin by preparing the vegetables: cut the broccoli into florets, chop the carrot, chop the cauliflower into florets, and peel and dice the sweet potato.
In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for about 3 minutes until the onion becomes translucent.
Add minced garlic to the pot and sauté for an additional minute until fragrant, stirring constantly to prevent burning.
Add the chopped carrot, broccoli florets, cauliflower florets, and diced sweet potato to the pot. Stir to combine with the onion and garlic.
Pour in the low-sodium vegetable broth and bring the mixture to a boil over high heat.
Lower the heat to a simmer, cover the pot, and cook for about 20 minutes or until all vegetables are tender when pierced with a fork.
Once the vegetables are cooked, remove the pot from the heat. Use an immersion blender to puree the mixture until smooth. Alternatively, you can carefully transfer the mixture to a countertop blender in batches for pureeing and then return it to the pot.
Stir in the unsweetened almond milk to give the puree a creamy texture. Adjust the consistency by adding more almond milk if desired.
Season the puree with salt, ground black pepper, and ground nutmeg. Mix well to combine.
Return the pot to low heat, stirring occasionally, until the puree is heated through and well-combined with the seasonings.
Serve the creamy vegetable puree warm as a nutritious side dish, or as a light main dish paired with whole-grain bread.
Nutrition Facts
Calories |
544 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.2 g | 23% | |
| Saturated Fat | 2.7 g | 14% | |
| Polyunsaturated Fat | 2.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1960 mg | 85% | |
| Total Carbohydrate | 84.9 g | 31% | |
| Dietary Fiber | 21.3 g | 76% | |
| Total Sugars | 28.8 g | ||
| Protein | 17.5 g | 35% | |
| Vitamin D | 2.2 mcg | 11% | |
| Calcium | 727 mg | 56% | |
| Iron | 5.4 mg | 30% | |
| Potassium | 2469 mg | 53% | |
*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.
