Low Sodium Butternut Squash Mash
Creamy, flavorful, and heart-healthy, this Low Sodium Butternut Squash Mash is the perfect side dish for conscious eaters looking to enjoy delicious comfort food without the extra salt. Made with wholesome ingredients like tender butternut squash simmered in a blend of low sodium vegetable broth and aromatic spices such as nutmeg and fresh thyme, this dish strikes the perfect balance between rich taste and nutritional mindfulness. A touch of unsalted butter and sautéed garlic add depth to its velvety texture, while a garnish of fresh parsley brings a vibrant pop of color and freshness. Ready in just 45 minutes, this naturally low-sodium recipe is a must-try for holiday spreads or weeknight dinners, offering a healthy and satisfying alternative to traditional mashed potatoes.
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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
Directions
Step 1
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.
Step 2
In a large pot, melt the unsalted butter over medium heat. Add the whole garlic cloves and sauté for 2-3 minutes until fragrant.
Step 3
Add the cubed butternut squash to the pot and stir to coat in the butter.
Step 4
Sprinkle the fresh thyme, nutmeg, and freshly ground black pepper over the squash. Stir to evenly distribute the spices.
Step 5
Pour in the low sodium vegetable broth and water. Bring the mixture to a boil, then reduce the heat to a simmer.
Step 6
Cover the pot and cook for 20-25 minutes, stirring occasionally, until the squash is tender and easily mashed with a fork.
Step 7
Remove the pot from heat and use a potato masher or immersion blender to mash the squash until smooth and creamy.
Step 8
Taste and adjust seasoning as desired, although adding salt is optional since the goal is low sodium.
Step 9
Garnish with freshly chopped parsley before serving.
Nutrition Facts
| Serving size | (1186.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 590.0 |
| Total Fat 25.1g | 0% |
| Saturated Fat 14.3g | 0% |
| Polyunsaturated Fat 0g | |
| Cholesterol 62mg | 0% |
| Sodium 117.5mg | 0% |
| Total Carbohydrate 99.6g | 0% |
| Dietary Fiber 29.7g | 0% |
| Total Sugars 18.4g | |
| Protein 9.5g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 411.5mg | 0% |
| Iron 6.2mg | 0% |
| Potassium 2748.5mg | 0% |
Source of Calories