Low Sodium Butternut Squash Mash
Elevate your side dish game with this creamy and flavorful Low Sodium Butternut Squash Mash, a perfect choice for health-conscious eaters seeking a nutrient-packed alternative to traditional mash recipes. Featuring tender cubes of butternut squash simmered in a blend of low sodium vegetable broth and aromatic spices like thyme, nutmeg, and freshly ground black pepper, this recipe bursts with natural sweetness and earthy complexity. The addition of sautéed garlic and unsalted butter ensures a velvety texture, while fresh parsley adds a bright finish to each spoonful. Ready in just 45 minutes and simple to prepare, this wholesome, heart-healthy dish is ideal for holiday feasts or weeknight dinners alike. With low sodium at its core, this squash mash strikes the perfect balance between indulgent flavor and mindful eating.
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Recipe Information
Ingredients
- 2 pounds butternut squash
- 2 tablespoons unsalted butter
- 2 whole garlic clove
- 1 teaspoon fresh thyme
- 0.25 teaspoon nutmeg
- 0.25 teaspoon freshly ground black pepper
- 0.5 cup low sodium vegetable broth
- 0.5 cup water
- 1 tablespoon fresh parsley
Instructions
Peel the butternut squash, cut off both ends, and slice it in half. Scoop out the seeds and cut the flesh into 1-inch cubes.
In a large pot, melt the unsalted butter over medium heat. Add the whole garlic cloves and sauté for 2-3 minutes until fragrant.
Add the cubed butternut squash to the pot and stir to coat in the butter.
Sprinkle the fresh thyme, nutmeg, and freshly ground black pepper over the squash. Stir to evenly distribute the spices.
Pour in the low sodium vegetable broth and water. Bring the mixture to a boil, then reduce the heat to a simmer.
Cover the pot and cook for 20-25 minutes, stirring occasionally, until the squash is tender and easily mashed with a fork.
Remove the pot from heat and use a potato masher or immersion blender to mash the squash until smooth and creamy.
Taste and adjust seasoning as desired, although adding salt is optional since the goal is low sodium.
Garnish with freshly chopped parsley before serving.
Nutrition Facts
Calories |
590 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 25.1 g | 32% | |
| Saturated Fat | 14.3 g | 72% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 62 mg | 21% | |
| Sodium | 118 mg | 5% | |
| Total Carbohydrate | 99.6 g | 36% | |
| Dietary Fiber | 29.7 g | 106% | |
| Total Sugars | 18.4 g | ||
| Protein | 9.5 g | 19% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 412 mg | 32% | |
| Iron | 6.2 mg | 34% | |
| Potassium | 2748 mg | 58% | |
*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.
