Butternut Squash and Carrot Purée with Maple Syrup

Vegetarian
Gluten Free
Health score
14%
Butternut Squash and Carrot Purée with Maple Syrup
45 min.
8
189kcal

Suggestions


Indulge in the delightful flavors of autumn with our Butternut Squash and Carrot Purée with Maple Syrup. This vibrant side dish is not only a feast for the eyes but also a wholesome addition to any meal. Perfectly vegetarian and gluten-free, it caters to a variety of dietary preferences while delivering a comforting taste that everyone will love.

Imagine the sweet aroma of butternut squash and carrots gently sautéing with onions, creating a warm and inviting atmosphere in your kitchen. The addition of pure maple syrup adds a touch of natural sweetness, perfectly balancing the earthy flavors of the vegetables. With just a hint of fresh orange juice, this purée bursts with a refreshing citrus note that elevates the dish to new heights.

Ready in just 45 minutes, this recipe serves eight, making it an ideal choice for family gatherings or festive occasions. Each serving is a mere 189 calories, allowing you to enjoy this delicious side without any guilt. Whether paired with roasted meats or served alongside a hearty grain dish, this Butternut Squash and Carrot Purée is sure to impress your guests and leave them asking for seconds.

So, roll up your sleeves and get ready to create a dish that not only nourishes the body but also warms the soul. Your taste buds will thank you!

Ingredients

  • tablespoons butter ()
  • 3.5 pound butternut squash peeled seeded cut into 1/2-inch pieces
  •  carrots peeled thinly sliced
  • tablespoons maple syrup pure
  •  onion chopped
  • cup orange juice fresh

Equipment

  • bowl
  • pot

Directions

  1. Melt 2 tablespoons butter in large pot over medium heat.
  2. Add onion and sauté until just tender, about 8 minutes. Stir in 1 tablespoon butter.
  3. Add carrots and sauté until coated with butter, about 1 minute. Stir in remaining 1 tablespoon butter.
  4. Add squash and sauté until beginning to soften, about 8 minutes.
  5. Pour orange juice over vegetables. Cover and simmer until vegetables are soft, about 25 minutes. Uncover and simmer until all liquid evaporates, about 5 minutes. Stir in maple syrup. Cool slightly. Working in batches, puree mixture in processor until smooth. Season to taste with salt and pepper.
  6. Transfer to serving bowl. (Can be made 2 days ahead. Cover and refrigerate. Stir over medium heat to rewarm.)

Nutrition Facts

Calories189kcal
Protein5.14%
Fat26.45%
Carbs68.41%

Properties

Glycemic Index
26.54
Glycemic Load
4.5
Inflammation Score
-10
Nutrition Score
18.349999913055%

Flavonoids

Eriodictyol
0.05mg
Hesperetin
3.7mg
Naringenin
0.66mg
Luteolin
0.03mg
Isorhamnetin
0.69mg
Kaempferol
0.14mg
Myricetin
0.03mg
Quercetin
2.92mg

Nutrients percent of daily need

Calories:188.57kcal
9.43%
Fat:6.01g
9.24%
Saturated Fat:3.66g
22.88%
Carbohydrates:34.96g
11.65%
Net Carbohydrates:30.05g
10.93%
Sugar:13.14g
14.59%
Cholesterol:15.05mg
5.02%
Sodium:70.27mg
3.06%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.63g
5.25%
Vitamin A:25153.58IU
503.07%
Vitamin C:59.54mg
72.17%
Manganese:0.63mg
31.41%
Potassium:872.36mg
24.92%
Vitamin E:3.19mg
21.24%
Fiber:4.91g
19.62%
Magnesium:76.72mg
19.18%
Vitamin B6:0.37mg
18.31%
Folate:70.05µg
17.51%
Vitamin B1:0.25mg
16.87%
Vitamin B3:2.76mg
13.78%
Calcium:119.23mg
11.92%
Vitamin B2:0.16mg
9.62%
Vitamin B5:0.94mg
9.4%
Iron:1.56mg
8.66%
Copper:0.17mg
8.61%
Phosphorus:84.43mg
8.44%
Vitamin K:5.78µg
5.5%
Zinc:0.45mg
3%
Selenium:1.18µg
1.69%
Source:Epicurious