This flavorful yellow squash puree is the perfect low-carb and vegan alternative to mashed potatoes. Light and healthy, this is made creamy with tahini and topped with caramelized shallots.
Yellow Squash Puree
I was looking for a creamed or mashed squash recipe that would be a good substitute to traditional mashed potatoes.
After some experimentation, and inspiration from mama ganoush (a delicious Mediterranean squash mash), I made this yellow squash recipe. It tastes awesome, so smooth and velvety in texture.
You can really taste the yellow squash and the tahini adds the right amount of creaminess/richness. It is full of nutrient benefits and you can adjust the texture of the mash to your taste.
It was the perfect side to my pan seared fish with tamarind sauce. Topped with caramelized shallots, this quick and healthy meal is like a fine dining experience at a Mediterranean restaurant.
The elegant and comforting alternative to mashed potatoes.
Recipe Ingredients
- Yellow Squash: Choose those that are firm and with a vibrant color. Some scratches or nicks are ok. Avoid vegetables with wrinkled skin and soft spots.
- Tahini: Buy a silky smooth tahini of pouring consistency. Best tahini comes from Palestine, Lebanon, Israel, etc., and I used Al-Wadi brand.
- Olive oil: Good quality regular olive oil works fine.
- Garlic: Fresh garlic is great for optimal flavor. I have not tried it with garlic powder.
- Lemon Juice: Just squeeze some fresh juice.
- Shallots: These have the best texture for this recipe. If using onions, make sure to slice them very thin.
- Pine Nuts: This is optional, and you can also try sliced almonds instead.
- Red Pepper Flakes: I prefer to use Aleppo red pepper, but regular red pepper flakes will work.
- Zaatar and Sumac: You can get these at middle eastern stores or online.
How to Make Squash Puree
Brief overview below. *Full recipe at the end of blog post.
- Bake: Brush with olive oil, prick with a fork and roast in oven.
- Prepare Squash: Peel away some of the skin, cut and squeeze out the juices.
- Puree: Process squash with other ingredients until smooth. Adjust seasonings and transfer to serving bowl
- Shallots: Saute shallots in heated oil, until caramelized.
- Serve: Top the puree with shallots, nuts and spices.
Top Tips
- Squeeze out the juices from the roasted yellow squash as well as possible, for a thicker consistency.
- Roasting in the oven is the preferred method. Steaming will not work as well because the squash is very watery. You can try sautéing as a quicker alternative.
- Try using a mandolin slicer for thinly slicing shallot or onions.
Roasting yellow squash gives it a depth of flavor that is unbeatable.
How To Serve It
Transfer a generous serving of the squash puree on a plate. Use that as a base and top it with a meat, chicken, fish, tofu or a dry beans/lentils dish that is not too saucy. Top with some chopped herbs.
What to Serve Along
Here are some suggestions to pair with this elegant puree.
- Serve with pan seared fish, grilled lamb chops or roasted goose.
- Add a salad such as kachumber or Moroccan carrot salad.
Variations
This yellow squash mash is vegan, vegetarian, low carb, gluten free, dairy free, egg free and soy free.
- Non-Vegan: You can use butter, Parmesan cheese or creme fraiche, just as in traditional mashed potato recipes.
- Nut Free: Top the puree with toasted pumpkin seeds and sesame seeds.
- Low Sodium: Lower the salt and use more lemon juice and other aromatics.
- Flavor enhancers:
- You can try a dairy-based version with parmesan cheese and herbs (thyme, basil, oregano, sage, mint).
- Try coconut oil instead of olive oil.
- I have not tried this, but you can experiment with adding nutritional yeast.
- Other nut butters.
Make Ahead
- This is a recipe that works best when prepared fresh.
- You can however roast the yellow squash ahead and refrigerate. Toast the pine nuts and keep them ready.
Storage and Leftovers
The squash puree can be refrigerated for 4 to 5 days. It is not very freezer-friendly, so I would not freeze leftovers.
Nutrition Facts
Compared to traditional mashed potatoes, it is lower in carbs; higher in fiber and healthy fats. Whereas mashed potatoes is traditionally prepared with butter or cream, here I have used tahini – a ground sesame paste with amazing health benefits.
Yellow squash is an excellent source of manganese and copper; a very good source of vitamin C, fiber, potassium, vitamin K, folate, vitamin B6; and a good source of certain B vitamins, omega 3 fatty acids, zinc, calcium, iron, etc.
As a watery vegetable with good amount of fiber it provides bulk to the meal while being low in calories.
It is a good source of anti-inflammatory carotenoids such as lutein and zeaxanthin, that are protective against age related macular degeneration and cataracts.
The skin of the yellow squash is considered to be antioxidant rich, so it is advisable to purchase organic squash and utilize the skin in your cooking as much as possible.
More Mediterranean Recipes
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Creamy Yellow Squash Puree
Ingredients
- 1½ tablespoons olive oil
- 2 pounds yellow squash organic
- ⅓ cup tahini
- 2 cloves garlic grated, one more if needed
- 3 tablespoons lemon juice adjust per taste
- salt as per taste
- ½ cup shallots sliced
- 1 tablespoon pine nuts roasted, optional
- ½ teaspoon Aleppo red pepper flakes regular red pepper flakes or paprika
- ½ teaspoon zaatar
- Few pinches sumac optional
Instructions
- Preheat the oven to 400 degrees Fahrenheit.
- Scrub the surface of the yellow squash using a vegetable brush. Rinse and pat dry.
- Brush a few drops of olive oil on the yellow squash, prick with a fork and place on a parchment paper lined baking sheet. Bake the squash until well done and fork tender, about 25 to 30 minutes.
- Peel about half the skin from the squash and discard. The retained outer skin will give the mash a slightly coarse texture, bulk and more nutrients. Peeling all the skin will give it a smoother but lighter consistency.
- Cut the roasted squash into pieces and drain the juices out through a colander. For a firmer creamed squash, squeeze out the juices as much as possible, otherwise it will be a thin puree. Reserve the collected juices to adjust the puree consistency later.
- Place the drained yellow squash, tahini, grated garlic, lemon juice and salt in a food processor and puree until very smooth and creamy, about 1 to 2 minutes Adjust the seasonings as per taste and transfer to a serving bowl.
- Heat remaining olive oil in a skillet. Add sliced shallots and sauté until golden brown and caramelized.
- Top the puree with caramelized shallots, roasted pine nuts, a sprinkle of zaatar, red pepper flakes or paprika. And serve it warm.
Notes
- Yellow Squash: Choose those that are firm and with a vibrant color. Some scratches or nicks are ok. Avoid vegetables with wrinkled skin and soft spots.
- Tahini: Buy a silky smooth tahini of pouring consistency. Best tahini comes from Palestine, Lebanon, Israel, etc., and I used Al-Wadi brand.
- Try using a mandolin slicer for thinly slicing shallot or onions.
- Readymade Crispy Onions: You can buy fried shallots at Asian stores and fried onions in cans at American supermarkets.
- Stove Top: Roasting in the oven is the preferred method. Steaming will not work as well because the squash is very watery. You can try sautéing as a quicker alternative.
- Make Ahead: This is a recipe that works best when prepared fresh. You can however roast the yellow squash ahead and refrigerate. Toast the pine nuts and keep them ready.
- Storage and Leftovers: The squash puree can be refrigerated for 4 to 5 days. It is not very freezer-friendly, so I would not freeze leftovers.
- Nutrition facts: Not including any added salt.
- For more information on ingredients, variations (nut-free, non-vegan, low-sodium, flavor enhancers) and serving suggestions, scroll up the page to the blog post.
Nutrition
More Squash Recipes
This post was first published in March 2017 and has been updated with improvements in pictures, recipe formatting, tips and additional enhancements.
Beth
So healthy and delicious. You just can't go wrong here. My family really enjoyed it.