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 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon ground ginger; 1 teaspoon ground cinnamon; Salt and pepper to taste; 1 tablespoon olive oil

Highlighted under: Healthy & Light

This Healthy Butternut Squash Soup is a comforting bowl of goodness, packed with nutrients and flavor. Perfect for chilly days or as a light meal option.

Created by

Stella Cameron

Last updated on 2025-12-24T15:09:38.971Z

This Healthy Butternut Squash Soup is not only delicious but also loaded with vitamins and minerals. The natural sweetness of the squash paired with spices makes it an irresistible dish. Enjoy it as a starter or a light meal!

        Why You Will Love This Recipe
        Creamy texture without the cream
Naturally sweet and savory flavor
Packed with vitamins and fiber
Easy to make and perfect for meal prep

      

Nutritional Benefits

Butternut squash is not only delicious but also packed with essential nutrients. This vibrant vegetable is rich in vitamins A and C, both of which are crucial for maintaining healthy skin and eyesight. Additionally, butternut squash provides a good dose of antioxidants, which help combat oxidative stress and inflammation in the body.

This soup also contains garlic and onion, both known for their immune-boosting properties. Garlic, in particular, contains compounds that have been shown to enhance the function of the immune system, making this soup a perfect choice during colder months when colds and flu are more prevalent.

Furthermore, the soup is naturally high in dietary fiber, which aids digestion and promotes a feeling of fullness. Incorporating fiber-rich foods like butternut squash into your diet can help maintain healthy blood sugar levels and support weight management.

Versatile Meal Options

This Healthy Butternut Squash Soup is incredibly versatile and can be enjoyed in various ways. Serve it as a light lunch or dinner, or pair it with a hearty salad or sandwich for a more filling meal. It can easily be customized with additional ingredients like kale, carrots, or even a hint of spice with cayenne pepper for those who enjoy a kick.

Moreover, this soup is an excellent option for meal prep. You can make a large batch at the beginning of the week and store it in the fridge or freezer for quick meals. Just reheat and enjoy whenever you need a nourishing, convenient option without the hassle of cooking from scratch.

For a gourmet touch, consider topping your soup with roasted seeds, fresh herbs, or a dollop of yogurt. These simple additions can elevate the dish and provide extra texture and flavor.

Cooking Tips

Ingredients

Main Ingredients

1 medium butternut squash, peeled and cubed
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon ground ginger
1 teaspoon ground cinnamon
Salt and pepper to taste
1 tablespoon olive oil

Make sure to choose a ripe butternut squash for the best flavor!

Instructions

Sauté the Aromatics

In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, sautéing until the onion becomes translucent, about 5 minutes.

Add the Squash and Spices

Stir in the cubed butternut squash, ginger, and cinnamon. Cook for another 5 minutes, allowing the squash to absorb the flavors.

Simmer the Soup

Pour in the vegetable broth and bring to a boil. Reduce heat and let it simmer for about 20 minutes, or until the squash is tender.

Blend the Soup

Using an immersion blender, carefully blend the soup until smooth. If you don’t have an immersion blender, transfer the soup in batches to a blender.

Season and Serve

Taste and adjust the seasoning with salt and pepper. Serve hot, garnished with a drizzle of olive oil or a sprinkle of pumpkin seeds.

Enjoy your healthy and delicious butternut squash soup!

Storing and Freezing

This butternut squash soup is perfect for batch cooking and can be stored in the refrigerator for up to five days. Just make sure to let it cool completely before transferring it to an airtight container. When you're ready to enjoy it, simply reheat on the stove or in the microwave until warmed through.

If you want to extend its shelf life even further, consider freezing portions of the soup. It can be frozen for up to three months. To freeze, allow the soup to cool, then pour it into freezer-safe containers or zip-top bags. When you're ready to eat, thaw it overnight in the refrigerator and reheat on the stove.

Ideal Pairings

This Healthy Butternut Squash Soup pairs wonderfully with various accompaniments. For a wholesome meal, consider serving it with crusty whole-grain bread or a fresh spinach salad. The combination of flavors and textures will create a satisfying dining experience.

For a touch of protein, grilled chicken or chickpeas can be added as toppings or served on the side. These additions not only enhance the nutritional value but also make the meal more filling and balanced.

Questions About Recipes

→ Can I freeze butternut squash soup?

Yes, this soup freezes well. Just let it cool completely before transferring to an airtight container.

→ What can I serve with this soup?

It pairs well with crusty bread, a side salad, or grilled cheese sandwiches.

→ Can I add other vegetables?

Absolutely! Carrots, sweet potatoes, or even leeks can be great additions.

→ Is this soup vegan?

Yes, it is completely vegan as it uses vegetable broth and no dairy products.