Low Fat Creamy Vegetable Puree
Indulge in the wholesome goodness of our Low Fat Creamy Vegetable Puree, a guilt-free comfort dish that's as nutritious as it is delicious. Packed with vibrant broccoli, cauliflower, zucchini, and carrots, this recipe transforms everyday vegetables into a silky-smooth puree, thanks to the richness of low-fat milk and the aromatic blend of garlic, onion, nutmeg, and black pepper. Light yet satisfying, this dish is simmered gently in a flavorful base of vegetable broth before being blended to perfection. It's an ideal choice for healthy eating enthusiasts seeking a quick, low-fat dinner that’s ready in just 40 minutes. Serve this warm and creamy puree as a standalone dish or pair it with crusty bread for a cozy meal that’s sure to please the palate without weighing you down. Perfect for anyone looking for healthy comfort food ideas!
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Recipe Information
Ingredients
- 250 grams broccoli florets
- 200 grams carrots
- 250 grams cauliflower florets
- 150 grams zucchini
- 200 milliliters low-fat milk
- 500 milliliters vegetable broth
- 2 cloves garlic
- 1 medium onion
- 2 teaspoons olive oil
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 teaspoon nutmeg
Instructions
Start by washing all the vegetables thoroughly.
Peel the carrots and onion. Dice the onion and slice the carrots into thin rounds.
Chop the broccoli and cauliflower into smaller florets if they are not already bite-sized.
In a large pot, heat the olive oil over medium heat. Add the diced onion and minced garlic, sautéing until the onion becomes translucent and fragrant, about 3-4 minutes.
Add the carrots, broccoli, cauliflower, and zucchini to the pot. Pour in the vegetable broth and bring to a boil.
Reduce the heat to low, cover the pot, and let the vegetables simmer for about 20 minutes or until they are tender.
Once the vegetables are soft, remove the pot from heat. Use an immersion blender to puree the vegetables directly in the pot until smooth. Alternatively, transfer the contents to a blender in batches and puree until smooth. Be careful with hot liquids when blending.
Return the puree to the pot over low heat, stir in the low-fat milk, and add salt, black pepper, and nutmeg. Adjust the seasoning to taste.
Continue to heat gently, stirring occasionally, until warmed through. Avoid boiling to prevent curdling.
Serve hot, garnished with freshly cracked black pepper or chopped herbs if desired.
Nutrition Facts
Calories |
877 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 38.2 g | 49% | |
| Saturated Fat | 8.2 g | 41% | |
| Polyunsaturated Fat | 4.5 g | ||
| Cholesterol | 16 mg | 5% | |
| Sodium | 5360 mg | 233% | |
| Total Carbohydrate | 112.2 g | 41% | |
| Dietary Fiber | 26.4 g | 94% | |
| Total Sugars | 51.3 g | ||
| Protein | 35.0 g | 70% | |
| Vitamin D | 2.1 mcg | 11% | |
| Calcium | 631 mg | 49% | |
| Iron | 7.6 mg | 42% | |
| Potassium | 2893 mg | 62% | |
*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.
