Heart-Healthy Savory Mashed Squash
Rich in flavor yet light on calories, Heart-Healthy Savory Mashed Squash is the perfect nutrient-packed side dish that combines wholesome ingredients with simple, flavorful cooking techniques. This recipe highlights the natural sweetness of roasted butternut squash, which is beautifully complemented by aromatic garlic, fresh thyme, and a hint of nutmeg for a warming, savory twist. Olive oil and low-sodium vegetable broth ensure a creamy texture while maintaining heart-friendly qualities, making it an ideal choice for wellness-focused cooking. Quick to prepare with minimal fuss, this dish is perfect for a cozy weeknight dinner or a holiday spread—serving six with just 15 minutes of prep time before roasting to perfection. Whether served alongside grilled proteins or enjoyed on its own, this mash is an irresistible way to embrace healthy eating while indulging in comforting flavors.
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Recipe Information
Ingredients
- 2 medium butternut squash
- 2 tablespoons extra-virgin olive oil
- 0.5 cup low-sodium vegetable broth
- 2 cloves garlic
- 1 tablespoon fresh thyme leaves
- 0.5 teaspoon black pepper
- 0.25 teaspoon sea salt
- 0.25 teaspoon nutmeg
Instructions
Preheat the oven to 400°F (200°C).
Cut each butternut squash in half lengthwise and scoop out the seeds. Lightly brush the insides with 1 tablespoon of the olive oil.
Place the squash halves, cut side down, on a baking sheet lined with parchment paper.
Roast in the preheated oven for 30 to 40 minutes or until the squash is tender when pierced with a fork.
Meanwhile, finely mince the garlic cloves.
In a small pan over medium heat, dry-toast the garlic and thyme leaves for 1-2 minutes or until fragrant, stirring constantly to avoid burning. Remove from heat and set aside.
Once the squash is cool enough to handle, scoop the flesh into a large mixing bowl, discarding the skin.
Add the remaining 1 tablespoon of olive oil, the low-sodium vegetable broth, black pepper, sea salt, and nutmeg to the bowl.
Using a potato masher or an immersion blender, mash the squash mixture to your desired consistency. You can make it as smooth or as chunky as you like.
Stir in the toasted garlic and thyme.
Taste and adjust seasoning if necessary.
Serve warm as a side dish and enjoy your Heart-Healthy Savory Mashed Squash.
Nutrition Facts
Calories |
1381 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.7 g | 38% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 766 mg | 33% | |
| Total Carbohydrate | 298.2 g | 108% | |
| Dietary Fiber | 90.3 g | 322% | |
| Total Sugars | 55.8 g | ||
| Protein | 25.8 g | 52% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1176 mg | 90% | |
| Iron | 17.5 mg | 97% | |
| Potassium | 8098 mg | 172% | |
*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.
