Butternut Squash Spread with Pepitas

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
18%
Butternut Squash Spread with Pepitas
45 min.
16
17kcal

Suggestions


Looking for a flavorful and nutritious spread that will elevate your next gathering? This Butternut Squash Spread with Pepitas is the perfect addition to any table! Bursting with the earthy sweetness of roasted butternut squash and the crunch of toasted pumpkin seeds, this spread is not only delicious but also packed with health benefits. With each bite, you’ll discover the warm hints of garlic and fresh sage, creating a harmonious blend that tantalizes your taste buds.

Perfect for any diet, this recipe is vegetarian, vegan, gluten-free, and dairy-free, making it a versatile option that everyone can enjoy. It's incredibly easy to make, taking just 45 minutes from start to finish, and yields enough to serve 16 people—a great choice for parties or family gatherings!

Whether you decide to slather it on crusty bread, serve it alongside fresh veggies, or use it as a dip for tasty crackers, this Butternut Squash Spread is sure to impress your guests. Plus, with only 17 calories per serving, you can indulge guilt-free. Let this vibrant spread spark joy and warmth at your next meal, bringing people together to savor the simple pleasures of good food.

Ingredients

  • 0.1 teaspoon pepper black freshly ground
  • 1.5 cups butternut squash cubed peeled () ( 1 pound)
  • tablespoons pumpkinseed kernels unsalted toasted
  • 1.5 teaspoons sage fresh chopped
  •  garlic cloves minced
  • teaspoon olive oil 
  • 0.5 cup onion diced
  • Dash pepper red crushed
  • 0.3 teaspoon salt 
  • 0.3 cup sun-dried tomatoes packed chopped

Equipment

  • food processor
  • bowl
  • frying pan
  • sauce pan

Directions

  1. Place butternut squash in a medium saucepan; cover with water 2 inches above squash. Bring to a boil; cover, reduce heat, and cook 15 minutes or until tender.
  2. Drain.
  3. Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat.
  4. Add onion to pan; saut 4 minutes or until tender.
  5. Add sage and next 4 ingredients (through red pepper); saut 2 minutes. Cool.
  6. Place squash, onion mixture, and sun-dried tomatoes in a food processor; process until smooth. Spoon into a medium bowl; sprinkle with pumpkinseed kernels.

Nutrition Facts

Calories17kcal
Protein10.76%
Fat16.98%
Carbs72.26%

Properties

Glycemic Index
7.44
Glycemic Load
0.36
Inflammation Score
-7
Nutrition Score
4.0243478080501%

Flavonoids

Isorhamnetin
0.25mg
Kaempferol
0.03mg
Myricetin
0.01mg
Quercetin
1.02mg

Nutrients percent of daily need

Calories:16.68kcal
0.83%
Fat:0.35g
0.55%
Saturated Fat:0.06g
0.36%
Carbohydrates:3.39g
1.13%
Net Carbohydrates:2.77g
1.01%
Sugar:1.23g
1.37%
Cholesterol:0mg
0%
Sodium:42.87mg
1.86%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:0.51g
1.01%
Copper:0.61mg
30.31%
Vitamin A:1413.11IU
28.26%
Vitamin C:3.95mg
4.78%
Manganese:0.09mg
4.7%
Potassium:117.54mg
3.36%
Fiber:0.62g
2.49%
Magnesium:8.99mg
2.25%
Vitamin B6:0.04mg
1.87%
Vitamin B1:0.03mg
1.77%
Vitamin B3:0.34mg
1.7%
Iron:0.3mg
1.64%
Folate:6.36µg
1.59%
Vitamin E:0.23mg
1.54%
Phosphorus:13.44mg
1.34%
Calcium:11.42mg
1.14%
Vitamin K:1.09µg
1.04%
Vitamin B5:0.1mg
1.04%
Source:My Recipes