Mediterranean Diet Mashed Butternut Squash
Transform your side dish game with this Mediterranean Diet Mashed Butternut Squash, a velvety, flavor-packed twist on a classic recipe. Roasted to caramelized perfection, the butternut squash is mashed with a fragrant medley of extra virgin olive oil, garlic, fresh rosemary, and thyme, delivering a healthy and satisfying dish that’s both aromatic and nourishing. A hint of fresh lemon juice adds a bright, tangy finish, while sea salt and black pepper enhance the natural sweetness of the squash. Perfectly in sync with Mediterranean diet principles, this recipe is an ideal accompaniment to grilled fish, roasted chicken, or hearty grain dishes. Ready in just 45 minutes, this wholesome, gluten-free, and dairy-free side is sure to delight at your dinner table.
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Recipe Information
Ingredients
- 2 pounds butternut squash
- 2 tablespoons extra virgin olive oil
- 2 cloves garlic
- 1 teaspoon fresh rosemary
- 1 teaspoon fresh thyme
- 0.5 teaspoon sea salt
- 0.25 teaspoon black pepper
- 1 tablespoon lemon juice
- 0.25 cup water
Instructions
Preheat your oven to 400°F (200°C).
Peel and deseed the butternut squash, then cut it into 1-inch cubes.
Place the cubed squash on a baking sheet lined with parchment paper.
Drizzle 1 tablespoon of olive oil over the squash, and toss to coat evenly.
Spread the squash in a single layer on the baking sheet and roast in the preheated oven for 25-30 minutes, until tender and slightly caramelized.
While the squash is roasting, peel and finely chop the garlic cloves.
In a small skillet over medium heat, add the remaining 1 tablespoon of olive oil.
Add the chopped garlic to the skillet and sauté for 1-2 minutes until fragrant, being careful not to burn it.
Remove the skillet from the heat and add the rosemary and thyme to infuse the oil.
Once the squash is roasted, remove it from the oven and transfer to a large mixing bowl.
Using a potato masher or a fork, mash the butternut squash to your desired consistency.
Add the infused olive oil with garlic and herbs, sea salt, black pepper, lemon juice, and water to the squash. Stir well to combine.
Adjust the seasoning with more salt or pepper, if needed.
Serve the Mediterranean Mashed Butternut Squash warm, garnished with additional fresh herbs if desired.
Nutrition Facts
Calories |
617 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.9 g | 37% | |
| Saturated Fat | 4.2 g | 21% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1202 mg | 52% | |
| Total Carbohydrate | 98.5 g | 36% | |
| Dietary Fiber | 29.5 g | 105% | |
| Total Sugars | 18.3 g | ||
| Protein | 8.7 g | 17% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 392 mg | 30% | |
| Iron | 5.8 mg | 32% | |
| Potassium | 2626 mg | 56% | |
*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.
