Low Fat Butternut Squash Puree
Elevate your side dish game with this Low Fat Butternut Squash Puree, a creamy and nutrient-packed delight that's as wholesome as it is easy to prepare! Roasted butternut squash brings a natural sweetness and deep caramelized flavor to the dish, while sautéed onion and garlic add aromatic warmth. Simmered with low-sodium vegetable broth and seasoned with a hint of nutmeg, black pepper, and salt, this healthy puree is velvety smooth and bursting with comforting fall flavors. Perfectly suited for holiday tables, meal prep, or as a light accompaniment to your favorite mains, this recipe is low in fat yet rich in taste. Ready in under an hour, it’s a guilt-free, heartwarming addition to any menu!
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Recipe Information
Ingredients
- 2 pounds Butternut squash
- 1 cup Low-sodium vegetable broth
- 0.5 Onion
- 1 clove Garlic
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 0.125 teaspoon Nutmeg
- 1 teaspoon Olive oil
Instructions
Preheat your oven to 400°F (200°C).
Peel the butternut squash, remove the seeds, and cut it into 1-inch cubes.
Place the squash cubes on a baking sheet, drizzle with 1 teaspoon of olive oil, and toss to coat.
Roast the squash in the oven for about 25 minutes, or until tender and slightly caramelized, turning once halfway through cooking.
While the squash is roasting, finely chop half an onion and mince 1 clove of garlic.
In a large pan, add the chopped onion and garlic and sauté over medium heat for about 5 minutes until softened, using a splash of the vegetable broth if needed to prevent sticking.
Once the squash is roasted, transfer it to the pan with the onions and garlic.
Add 1 cup of low-sodium vegetable broth to the pan and stir to combine.
Let the mixture simmer for about 5 minutes to blend the flavors.
Use an immersion blender to puree the mixture until smooth. Alternatively, transfer the contents of the pan to a countertop blender and blend until smooth.
Season the puree with 0.5 teaspoon of salt, 0.25 teaspoon of black pepper, and 0.125 teaspoon of nutmeg.
Stir well, taste, and adjust the seasoning if necessary. Serve warm and enjoy your low-fat butternut squash puree!
Nutrition Facts
Calories |
532 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.0 g | 19% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1359 mg | 59% | |
| Total Carbohydrate | 104.3 g | 38% | |
| Dietary Fiber | 30.0 g | 107% | |
| Total Sugars | 21.1 g | ||
| Protein | 9.1 g | 18% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 401 mg | 31% | |
| Iron | 6.0 mg | 33% | |
| Potassium | 2875 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.
