Heart-Healthy Mashed Butternut Squash
Transform your side dish game with this **Heart-Healthy Mashed Butternut Squash**, a flavorful and nourishing alternative to traditional mashed potatoes. Perfectly roasted butternut squash creates a naturally creamy base, while aromatic garlic, rosemary, and thyme infuse each bite with warm, savory notes. Enhanced with a splash of low-sodium vegetable broth and a hint of freshly grated nutmeg, this recipe strikes the ideal balance between comfort and nutrition. Prepared with heart-friendly olive oil and seasoned with sea salt and fresh black pepper, it’s a wholesome addition to any meal. Ready in just over an hour, this vibrant dish is easy to make and can be elegantly garnished with fresh parsley. Serve it alongside your favorite proteins or as a standalone vegetarian delight that's both healthy and irresistibly delicious. Keywords: heart-healthy side dish, mashed butternut squash, roasted squash recipe, healthy comfort food, vegetable mash recipe.
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Recipe Information
Ingredients
- 2 medium (about 2-3 pounds each) butternut squash
- 2 tablespoons olive oil
- 3 medium garlic cloves, minced
- 1 teaspoon fresh rosemary, chopped
- 1 teaspoon fresh thyme leaves
- 0.5 cup low-sodium vegetable broth
- 0.5 teaspoon black pepper, freshly ground
- 0.5 teaspoon sea salt
- 0.25 teaspoon nutmeg, freshly grated
- 1 tablespoon fresh parsley, chopped (optional, for garnish)
Instructions
Preheat your oven to 400°F (200°C).
Wash the butternut squash. Carefully cut each squash in half lengthwise and scoop out the seeds with a spoon.
Lightly grease a baking sheet with a bit of olive oil. Place the squash halves cut-side down onto it.
Roast the squash in the preheated oven for about 40 to 45 minutes, until the flesh is tender and easily pierced with a fork.
While the squash is roasting, heat 1 tablespoon of olive oil in a small skillet over medium heat.
Add minced garlic and sauté for about 30 seconds, until fragrant. Stir in rosemary and thyme and cook for another minute. Set aside.
Once the squash is done, remove it from the oven and allow it to cool slightly.
Scoop out the flesh of the squash into a large mixing bowl. Discard the skins.
Using a potato masher or a large fork, mash the squash until it reaches your desired consistency.
Stir in the sautéed garlic and herbs, then add the vegetable broth gradually, mixing until you achieve the desired creaminess.
Season with black pepper, sea salt, and nutmeg. Mix well to ensure the seasonings are evenly distributed.
Transfer the mashed butternut squash to a serving bowl and garnish with fresh parsley if desired. Serve warm.
Nutrition Facts
Calories |
1194 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.4 g | 39% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1328 mg | 58% | |
| Total Carbohydrate | 244.8 g | 89% | |
| Dietary Fiber | 73.7 g | 263% | |
| Total Sugars | 45.3 g | ||
| Protein | 21.5 g | 43% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 973 mg | 75% | |
| Iron | 14.8 mg | 82% | |
| Potassium | 6641 mg | 141% | |
*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.
