White Bean Butternut Squash Mash (Oil Free!) ~ Veggie Inspired

Name: White Bean Butternut Squash Mash
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 4 cups cubed butternut squash (peeled and seeds removed); 1 sweet onion (sliced or chopped); 2 cloves garlic (minced); 2 cups low-sodium vegetable broth; 1 can (15 oz) white beans (rinsed and drained (or 1 1/5 cups cooked white beans)); 1/2 teaspoon salt (or to taste); 1/4 teaspoon black pepper (or to taste)

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This creamy Butternut Squash Mash is a delicious alternative to mashed potatoes. The naturally sweet flavor of the squash pairs beautifully with savory white beans. It’s the perfect pop of color on your Thanksgiving plate, but the recipe is quick and easy enough for any weeknight!

Plate of vegan turkey, squash purée, and roasted veggies.

Creamy white beans are puréed with the squash along with sweet onion and some garlic. It’s the dish you didn’t know you were missing. It’s so delicious!!

It keeps really well, so feel free to make it ahead of time. You can even freeze it.

Either way, make sure you give this butternut squash mash a try!

Table of Contents show

Ingredients you need

Recipe ingredients arrayed in individual bowls.

Ingredient notes and substitutions

Butternut squash ~ You could buy a whole butternut squash, peel it, remove the seeds, and then chop it into cubes. Or you can buy pre-chopped squash from the produce or freezer aisle of your grocery store. Either way works great and one is not really any better than the other in this dish.

This same method would also work for sweet potatoes if you prefer.

White beans ~ Creamy white beans add a lovely, savory depth of flavor to this squash purée. They also help to thicken the mash and add a dose of healthy plant protein.

If you love white beans, you’ll love my easy white bean salad, vegan white chili, pasta with white beans, and spinach artichoke white bean burgers!

Onion ~ I like a sweet onion here to complement the sweetness of the squash.

Broth ~ Choose low-sodium vegetable broth so it’s easier to control the sodium. You could also just use water. The liquid is drained off after cooking, but the flavor of the broth does get into the squash cubes giving them even more flavor.

If you choose to use water instead of broth, you’ll likely need more salt and pepper than the recipe calls for. Taste and adjust as necessary.

Extras ~ I like to keep this dish simple, but you can definitely add some thyme or rosemary if you like. Also, a tablespoon or two of nutritional yeast would add a rich, savory flavor.

How to make the recipe

This dish looks fancy, but it’s actually really easy. Most of the time involved is hands off. You just need to chop the veggies first and then purée the squash mixture once it’s cooked.

4 photo collage of cooking squash and onions in a pot and blending them.

This recipe is really quick and easy to make.

Place the cubed butternut squash, sliced onions, and spices in a pot with the vegetable broth (1) and bring to a boil. Turn down the heat to a simmer and cook until tender, about 15 minutes (2).

Drain off most or all of the liquid. I like to leave a little bit of the liquid because I like a thinner mash. If you like a thick mash, more like mashed potatoes, drain all of the liquid.

Add the white beans (3) and purée using an immersion blender until smooth (4).

A potato masher won’t really work in this case because it won’t be able to break down the onions enough. You could alternately transfer the mixture to a blender or food processor if you don’t have an immersion blender.

Overhead view of a bowl of butternut squash mash garnished with two sprigs of fresh thyme.

Storage/Freezing

This butternut squash mash will keep in an air-tight container in the fridge for 3 to 4 days.

You can also freeze it. In a freezer safe container or plastic bag it will keep well for up to 3 months.

To reheat, thaw in the fridge overnight and warm in the microwave (in a microwave safe dish) for a couple minutes. You can also gently reheat in a pot on the stove top over medium-low heat.

Brussels sprouts, butternut squash mash, vegan turkey cutlets, and gravy in individual bowls.

Pro tips for success

~ Peel and de-seed the butternut squash and chop into cubes that are roughly all the same size. This will ensure they will all cook through at the same time.

~ To save time, use pre-chopped butternut squash from the produce or freezer section of your grocery store.

~ Drain and rinse the canned beans.

~ Drain all of the liquid for a thicker mash. Drain most, but not all, if you like a thinner mash.

~ Use an immersion blender to purée the mixture until smooth. Alternately, you can transfer the mixture to a blender or food processor. A potato masher won’t work well for this as it won’t break down the onions well.

~ Taste and adjust seasoning to your liking.

FAQs

Is it better to roast, boil or steam the squash?

I love roasted squash, but for this mash, I think it’s just as tasty to boil it and it’s much quicker! It also allows this dish to be oil-free.

How do you thicken mashed butternut squash?

The creamy white beans in this butternut squash mash help to thicken it up.
You could also add some nutritional yeast for a “cheesy” vibe which will also help give it extra body.
If it seems very liquidy, place a coffee filter in a fine mesh sieve and pour the mash in, letting the excess liquid drip out.

What does butternut squash pair well with?

This butternut squash mash is a great side dish for Thanksgiving. Serve it up alongside Vegan Chicken Cutlets, Roasted Brussels Sprouts, Mushroom Stuffing, and Cranberry Sauce!
It would also be great next to Lentil Meatloaf Muffins (from my friend, Amy, over at Veggies Save the Day), Baked Tofu, Red Lentil Quinoa Fritters, or Millet Black Bean Patties.

Two forks on a plate with butternut squash mash, brussels sprouts, vegan turkey cutlets, and gravy.

More vegan butternut squash recipes

I hope you love this recipe as much as we do! If you tried it, please use the rating system in the recipe card and leave a comment below with your feedback.

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For even more easy family recipes, be sure to check out my cookbook, The Meatless Monday Family Cookbook!