Healthy Butternut Squash Soup

Name: Healthy Butternut Squash Soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 medium butternut squash, peeled and cubed; 1 tablespoon olive oil; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon ground cumin; Salt and pepper to taste; Optional: 1/2 cup coconut milk for creaminess

Highlighted under: Healthy & Light

This Healthy Butternut Squash Soup is creamy, comforting, and full of flavor, making it the perfect dish for any time of the year.

Created by

Stella Cameron

Last updated on 2025-12-24T14:51:36.649Z

This Healthy Butternut Squash Soup is a delightful blend of flavors that warms the soul. Perfect for chilly evenings or as a light lunch, it is rich in vitamins and nutrients.

        Why You'll Love This Recipe
        Creamy texture without the heavy cream
Naturally sweet and savory flavor profile
Packed with vitamins and low in calories

      

The Benefits of Butternut Squash

Butternut squash is not only delicious but also packed with nutrients that contribute to a healthy diet. This vibrant orange vegetable is rich in vitamins A and C, both of which are essential for maintaining good vision and a strong immune system. Additionally, it contains fiber, which aids digestion and helps you feel fuller for longer, making it a perfect ingredient for those looking to manage their weight.

Incorporating butternut squash into your meals can also provide a good source of antioxidants. These compounds help fight free radicals in the body, reducing oxidative stress and lowering the risk of chronic diseases. Enjoying this soup regularly can be a simple yet effective way to boost your overall health while delighting your taste buds.

Perfect for Any Season

This Healthy Butternut Squash Soup is versatile enough to be enjoyed year-round. In the cooler months, it serves as a warm and comforting dish that can help you unwind after a long day. Its creamy texture and warm flavors make it a staple in fall and winter menus, often paired with crusty bread or a fresh salad.

During spring and summer, this soup can be served chilled, offering a refreshing option that still retains the unique flavors of butternut squash. Simply blend the soup and refrigerate it for a few hours before serving. This adaptation makes it a delightful dish for picnics and outdoor gatherings, allowing you to enjoy the benefits of seasonal produce in a new way.

Customization Options

One of the great things about this butternut squash soup is its flexibility. You can easily customize the recipe to suit your taste preferences or dietary needs. For a spicier version, consider adding a pinch of cayenne pepper or some diced jalapeños. Herbs such as thyme or rosemary can also elevate the flavors and add a fragrant touch.

If you're looking to enhance the nutritional profile even further, consider adding other vegetables like carrots or sweet potatoes for added sweetness and texture. You can also incorporate protein sources like lentils or chickpeas to make the soup heartier and more satisfying, transforming it into a complete meal.

Ingredients

Main Ingredients

1 medium butternut squash, peeled and cubed
1 tablespoon olive oil
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon ground cumin
Salt and pepper to taste
Optional: 1/2 cup coconut milk for creaminess

Gather all your ingredients before you start cooking for a smoother process!

Instructions

Prepare the Vegetables

In a large pot, heat the olive oil over medium heat. Add the chopped onion and cook until translucent, about 5 minutes. Add the minced garlic and cook for an additional minute.

Cook the Squash

Add the cubed butternut squash, vegetable broth, and ground cumin. Bring to a boil, then reduce heat and let simmer for 20 minutes, or until the squash is tender.

Blend the Soup

Using an immersion blender, blend the soup until smooth. If you prefer a creamier texture, stir in the coconut milk and blend again.

Season and Serve

Season with salt and pepper to taste. Serve warm, garnished with additional coconut milk if desired.

Enjoy your delicious and healthy butternut squash soup!

Storing and Reheating

This Healthy Butternut Squash Soup stores wonderfully, making it an ideal meal prep option. After cooking, allow the soup to cool completely before transferring it to an airtight container. It can be kept in the refrigerator for up to five days or frozen for up to three months. When frozen, make sure to leave some space in the container for the soup to expand as it freezes.

To reheat, simply thaw the soup in the refrigerator overnight if frozen. You can reheat it on the stovetop over medium heat, stirring occasionally until warmed through. For a quick option, microwave individual portions in a microwave-safe bowl, heating in short intervals until hot. Just be sure to stir well to ensure even heating.

Serving Suggestions

To enhance your dining experience, consider pairing this butternut squash soup with a variety of accompaniments. A simple green salad with a light vinaigrette can provide a refreshing contrast to the rich creaminess of the soup. Alternatively, serve it with toasted bread or a grilled cheese sandwich for a comforting, hearty meal.

For an extra touch, top the soup with roasted seeds, such as pumpkin or sunflower seeds, to add a delightful crunch. A sprinkle of fresh herbs like cilantro or parsley can also elevate the presentation while adding a burst of freshness. These simple additions can transform your soup into a restaurant-quality dish right at home.

Questions About Recipes

→ Can I freeze butternut squash soup?

Yes, this soup freezes well. Store in an airtight container for up to 3 months.

→ Can I use other types of squash?

Absolutely! You can substitute butternut squash with pumpkin or acorn squash.

→ Is this soup vegan?

Yes, the ingredients are all plant-based, making it a great vegan option.

→ How can I make this soup spicier?

Add a pinch of cayenne pepper or some chopped jalapeño to the pot while cooking.