Low Sodium Butternut Squash Puree
Creamy, velvety, and packed with wholesome flavor, this Low Sodium Butternut Squash Puree is the perfect heart-healthy side dish that doesn’t skimp on taste. Oven-roasted butternut squash forms the base of this smooth puree, enhanced by aromatic sautéed onions, garlic, fresh thyme, and a hint of nutmeg for cozy warmth. With no added salt, this recipe relies on the natural sweetness of the squash and the richness of unsalted vegetable broth to shine through. Ready in just over an hour and easy to prepare, it’s an ideal choice for holiday meals, weeknight dinners, or a healthy snack. Serve it warm with a sprinkle of fresh parsley for a vibrant and elegant finish. Perfect for anyone looking for low-sodium options without sacrificing flavor, this recipe is a nutritious twist on a classic favorite!
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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
Directions
Step 1
Preheat your oven to 400°F (200°C).
Step 2
Peel the butternut squash, cut it in half lengthwise, and remove the seeds. Chop the squash into 1-inch cubes.
Step 3
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.
Step 4
While the squash roasts, finely chop the onion and mince the garlic cloves.
Step 5
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.
Step 6
Add the roasted butternut squash to the pot, along with the unsalted vegetable broth.
Step 7
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.
Step 8
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.
Step 9
Taste the puree, and if needed, adjust the seasoning to your liking with more pepper or herbs.
Step 10
Serve the puree hot, garnished with fresh chopped parsley.
Nutrition Facts
| Serving size | (1336.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 706.5 |
| Total Fat 29.3g | 0% |
| Saturated Fat 4.7g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 0mg | 0% |
| Sodium 55.0mg | 0% |
| Total Carbohydrate 115.3g | 0% |
| Dietary Fiber 31.8g | 0% |
| Total Sugars 26.0g | |
| Protein 10.8g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 436.6mg | 0% |
| Iron 6.5mg | 0% |
| Potassium 2941.9mg | 0% |
Source of Calories