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Recipes · From our archive

Butternut Squash Goat Cheese White Bean Dip

DMDeborah Murphy
· 1 min read

Photo: https://kaboompics.com/

Written in 2017, 9 years ago. Food science changes, so check newer advice before you change your routine.

Nutritional Balance

Balanced Meal Nutrition Profile

Estimated nutrient density and satiety balance per serving against daily wellness targets.

  1. Dietary Fiber SupportDigestive wellness 38% daily goal
  2. Satiety DurationFullness without crashes 4.5 hours
  3. Blood Sugar StabilityLow glycemic curve Steady curve
  4. Prep SimplicityWeeknight ease Practical prep

Source: Harvard T.H. Chan School of Public Health & USDA Dietary Guidelines.

With the holidays upon us, Food & Nutrition’s recipe developers cooked up a beautiful spread of secretly nutritious snacks, sweets and mocktails that are sure to entertain guests! Find our other “Festive Fete” recipes here.

Servings: 8
Serving size: ¼ cup
Prep time: 20 minutes
Cooking time: 1 hour

Ingredients

  • 3 cups peeled and diced butternut squash (about 1 medium squash)
  • 1 tablespoon (15 milliliters) olive oil
  • ⅛ teaspoon sea salt
  • ¼ teaspoon black pepper
  • 1 teaspoon dried rosemary
  • ⅓ cup crumbled goat cheese
  • 1 cup Garlic White Bean Dip
  • ¼ cup pine nuts
  • ¼ cup pomegranate seeds
  • 1 tablespoon chopped fresh parsley

Instructions

  1. Preheat oven to 350°F (177°C).
  2. Place squash on a baking sheet and drizzle with olive oil, salt and pepper. Toss to coat, then bake for 55 to 65 minutes or until squash is fork-tender and edges have begun to brown. Let cool for 5 minutes.
  3. In a food processor, puree squash, rosemary, goat cheese and bean dip until smooth, then transfer to a serving dish.
  4. Top with pine nuts, pomegranate seeds and parsley. Serve warm.

Nutrition per serving: CALORIES 123; TOTAL FAT 8g; SAT. FAT 2g; CHOL. 4mg; SODIUM 115mg; CARB. 10g; FIBER 3g; SUGARS 2g; PROTEIN 3g; POTASSIUM N/A; PHOSPHORUS N/A

Deborah Murphy

Deborah Murphy, MS, RD, practices clinical dietetics in Chicago. She shares practical nutrition tips and healthy recipes on her personal blog, Dietitian Debbie Dishes. In her free time, you’ll likely find her either shopping the farmers market or in the kitchen, camera and spatula in hand. Connect with Deborah on Twitter and Instagram.