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one green planet

Being fall, squash is in season and is a perfect comfort food when the days and nights are getting chillier. I love having squash in soups and stews, roasted with other veggies, or just baked and eaten out of the skin, but sometimes I want to do something slightly different to enjoy squash in a new way. This dip is perfect, because it's rich and creamy but lower in fat and calories than the creamcheese-, mayo- or sour cream-based dips you see at so many holiday parties. Plus, this dip is loaded with nutrients from the squash and even more from fresh parsley. Both are high in vitamins A and C, which are helpful for your immune system so you can keep smiling while those around you are sniffling. Parsley is a nutritional powerhouse, adding lots of iron, folate and vitamin K to this dip

Butternut Squash Parsley Dip [Vegan]

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Calories

205

Serves

2 cups

Cooking Time

35

Ingredients

  • 2 cups cooked butternut squash
  • 1 cup fresh parsley
  • 2 Tbsp almond, cashew or sunflower seed butter
  • Zest and juice from 1/2 a lime
  • 1 clove fresh garlic, pressed
  • 1 tsp paprika
  • 1/4 tsp sea salt

Preparation

  1. Put all of the ingredients in a food processor and puree until smooth.
  2. If your squash is fully cooked and soft, you shouldn't need any extra liquid but if it's looking thick you can add a bit of vegetable broth or water.
  3. This dip is perfect served warm, when the squash has just been cooked or warmed in an oven. Enjoy it with crackers, toasted pita wedges, cucumber slices or red pepper chunks.

Nutritional Information

Total Calories: 205 | Total Carbs: 24 g | Total Fat: 8 g | Total Protein: 6 g | Total Sodium: 3 mg | Total Sugar: 10 g Note: The information shown is based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.


About The Author

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Heather Nicholds

See My Recipes

Heather Nicholds is a Registered Holistic Nutritionist, showing you how to have fun while making simple, fast, healthy and incredibly delicious meals that leave you and your family satisfied and full of energy.
Her focus is on enjoying whole foods, creating long-term healthy eating habits, and reconnecting with food as a positive source of nourishment and energy.

Comments

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  1. WOW! It looks so yummy! I will definitely try this one for thanksgiving! BTW – I found a great vegan wine at Whole Foods Market, it is called "Deccolio Prosecco" and it will be great aperitif to the holiday dinner.