By Mayo Clinic Staff
Feb. 26, 2019
The pureed vegetables in this recipe replace some of the fat, boost flavor and create a creamy texture.
Number of servings Serves 6
- High Fiber
- Healthy carb
- 1 teaspoon olive oil
- 1 yellow onion, diced (about 1 cup)
- 1 rib celery, diced (about 1/4 cup)
- 1 carrot, diced (about 1/4 cup)
- 1 clove garlic, minced
- 1/2 cup chopped raw cauliflower
- 1/2 cup diced yellow squash
- 1/2 cup diced butternut squash
- 1 1/2 cups low-sodium vegetable or chicken broth
- 2 tablespoons light soy milk
- 2 tablespoons wheat flour
- 2 ounces (about 2/3 cup) grated Parmesan cheese
- 6 ounces (about 1 1/2 cups) shredded sharp cheddar cheese
- 12 ounces whole-wheat macaroni
Add oil to a large skillet, and over medium-low heat slowly cook onion, celery, carrot, garlic, cauliflower and squash. Continue cooking until onion become translucent. Add broth and bring to boil.
Use a blender to puree vegetable mixture until completely smooth. Blend in batches. Be careful with the hot vegetables and make sure to not overfill the blender. Return to skillet and simmer.
In a separate large skillet, combine soy milk and flour. Cook over medium heat for 3 to 5 minutes. Add hot vegetable puree, whisking constantly with wire whip. Bring to a simmer.
Add Parmesan and cheddar cheese. Turn off heat and stir until cheese is melted.
Cook macaroni according to directions on package. Drain and combine with sauce. Serve.
Nutritional analysis per serving
Serving size: About 1 cup
- Total carbohydrate 52 g
- Dietary fiber 6 g
- Sodium 380 mg
- Saturated fat 8 g
- Total fat 14 g
- Trans fat 0 g
- Cholesterol 38 mg
- Protein 22 g
- Monounsaturated fat 4 g
- Calories 422
- Added sugars 0 g
- Total sugars 5 g
- Grains and grain products 2
- Vegetables 4
- Dairy foods (low-fat or fat-free) 1
- Protein and dairy 2
- Vegetables 3
- Carbohydrates 2
- Meat and meat substitutes 1
- Nonstarchy vegetables 4
- Starches 2
Created by the chefs at Mayo Clinic's Dan Abraham Healthy Living Center.