By Mayo Clinic Staff

Dietitian's tip:

The pureed vegetables in this recipe replace some of the fat, boost flavor and create a creamy texture.

Number of servings

Serves 6
  1. Diabetes meal plan
  2. Weight management
  3. Meatless
  4. Healthy-carb
  5. High-fiber

Ingredients

  1. 1 teaspoon olive oil
  2. 1 yellow onion, diced (about 1 cup)
  3. 1 rib celery, diced (about 1/4 cup)
  4. 1 carrot, diced (about 1/4 cup)
  5. 1 clove garlic, minced
  6. 1/2 cup chopped raw cauliflower
  7. 1/2 cup diced yellow squash
  8. 1/2 cup diced butternut squash
  9. 1 1/2 cups low-sodium vegetable or chicken broth
  10. 2 tablespoons light soy milk
  11. 2 tablespoons wheat flour
  12. 2 ounces (about 2/3 cup) grated Parmesan cheese
  13. 6 ounces (about 1 1/2 cups) shredded sharp cheddar cheese
  14. 12 ounces whole-wheat macaroni

Directions

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

Created by the chefs at Mayo Clinic's Dan Abraham Healthy Living Center.

Feb. 26, 2019