Vegetable puree

Vegetable puree is a smooth, creamy dish made by boiling and blending vegetables such as carrots, peas, potatoes, or squash into a thick consistency. It is a staple in many cuisines worldwide, often served as a side dish, a base for soups and sauces, or as a gentle food for infants. While it can be made with a single vegetable, it is frequently a medley of seasonal produce, sometimes enriched with butter, cream, or herbs.

🍽️ Nutrition at a glance

Vegetable puree is generally low in fat and protein but can be moderate in carbohydrates depending on the vegetables used. It is rich in essential vitamins like Vitamin A and C, as well as minerals such as potassium and iron, with a typical serving containing around 80-120 calories.

Nutrition breakdown

Calories	95 kcal
Protein	3.5 g
Carbs	18 g
Fat	1.5 g
Fiber	5 g
Sugar	6 g
Sodium	150 mg
Vitamin A	450 mcg
Vitamin C	25 mg
Potassium	380 mg
Vitamin K	30 mcg
Folate	60 mcg
Iron	1.5 mg
Magnesium	30 mg
Vitamin B6	0.2 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Vegetable puree has a long history as a culinary technique, notably refined in French cuisine as 'purée' to create elegant side dishes like 'pommes purée'. Nutritionally, the pureeing process breaks down plant cell walls, making nutrients more bioavailable and easier to digest, which is why it's a common first food for babies.