Low Sodium Butternut Squash Puree
Experience the velvety goodness of our **Low Sodium Butternut Squash Puree**, a perfect blend of rich, roasted butternut squash, fragrant thyme, and a hint of nutmeg for a naturally sweet and earthy flavor profile—all without the added sodium. This wholesome recipe combines simple, nutrient-dense ingredients like unsalted vegetable broth, garlic, and olive oil to create a dish that’s both heart-healthy and satisfying. Whether you're looking for an elegant side dish or a comforting base for your favorite protein, this creamy puree is ready in just over an hour and is garnished with a sprinkle of fresh parsley for a vibrant, fresh finish. Ideal for health-conscious eating, this recipe promises to be a new staple for anyone seeking a low-sodium yet deeply flavorful option.
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Recipe Information
Ingredients
- 2 pounds butternut squash
- 1 cup unsalted vegetable broth
- 2 tablespoons olive oil
- 1 medium onion
- 2 garlic cloves
- 1 teaspoon fresh thyme leaves
- 0.25 teaspoon freshly ground black pepper
- 0.25 teaspoon nutmeg
- 1 tablespoon fresh parsley
Instructions
Preheat your oven to 400°F (200°C).
Peel the butternut squash, cut it in half lengthwise, and remove the seeds. Chop the squash into 1-inch cubes.
On a baking sheet, toss the squash cubes with 1 tablespoon of olive oil. Roast in the preheated oven for 25 to 30 minutes until tender and lightly browned.
While the squash roasts, finely chop the onion and mince the garlic cloves.
In a large pot, heat the remaining tablespoon of olive oil over medium heat. Add the chopped onion and garlic, and sauté until the onion becomes translucent, about 5 minutes.
Add the roasted butternut squash to the pot, along with the unsalted vegetable broth.
Add the fresh thyme leaves, black pepper, and nutmeg to the pot. Stir to combine and let it cook for another 10 minutes to blend the flavors.
Remove the pot from heat and using an immersion blender, puree the mixture until smooth and creamy. Alternatively, transfer the mixture in batches to a stand blender and blend until smooth.
Taste the puree, and if needed, adjust the seasoning to your liking with more pepper or herbs.
Serve the puree hot, garnished with fresh chopped parsley.
Nutrition Facts
Calories |
706 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.3 g | 38% | |
| Saturated Fat | 4.7 g | 24% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 55 mg | 2% | |
| Total Carbohydrate | 115.3 g | 42% | |
| Dietary Fiber | 31.8 g | 114% | |
| Total Sugars | 26.0 g | ||
| Protein | 10.8 g | 22% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 437 mg | 34% | |
| Iron | 6.5 mg | 36% | |
| Potassium | 2942 mg | 63% | |
*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.
