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 cumin; Salt and pepper to taste; 1 tablespoon olive oil; Optional toppings: pumpkin seeds, croutons, or a swirl of cream

Highlighted under: Healthy & Light

A comforting and nutritious soup that showcases the natural sweetness of butternut squash, perfect for chilly days.

Created by

Stella Cameron

Last updated on 2025-12-24T15:12:50.215Z

This healthy butternut squash soup is not only delicious but also packed with nutrients. It's the perfect dish for a cozy dinner or a light lunch.

        Why You'll Love This Recipe
        Rich, velvety texture that's incredibly satisfying
Naturally sweet and savory flavors that please everyone
Easy to make with simple ingredients, ideal for meal prep

      

The Benefits of Butternut Squash

Butternut squash is not only delicious but also packed with nutrients. Rich in vitamins A and C, it plays a vital role in supporting your immune system and promoting healthy skin. The vibrant orange color of butternut squash indicates a high level of beta-carotene, an antioxidant that helps fight inflammation and protect vision. Incorporating this superfood into your diet is an easy way to boost your overall health while enjoying a comforting dish.

Additionally, butternut squash is high in fiber, which aids in digestion and helps maintain a healthy weight. This makes it an excellent choice for anyone looking to add more wholesome ingredients to their meals. Its natural sweetness means you can satisfy your cravings while nourishing your body, making it a win-win in any recipe.

Perfect for Meal Prep

This healthy butternut squash soup is an ideal candidate for meal prep. It stores well in the refrigerator for up to a week, allowing you to enjoy it multiple times without sacrificing flavor or quality. Simply reheat on the stove or in the microwave for a quick and easy meal. You can also freeze individual portions for later use, making it a convenient option for busy days.

By preparing this soup in advance, you can save time and ensure you have nutritious options readily available. Pair it with a side salad or whole-grain bread for a complete meal that will keep you satisfied and energized throughout the day.

Versatile Serving Suggestions

This butternut squash soup is incredibly versatile when it comes to serving suggestions. While the soup is delicious on its own, you can elevate it with a variety of toppings. A sprinkle of pumpkin seeds adds a delightful crunch and extra nutrition, while croutons provide a satisfying texture contrast. For a touch of indulgence, consider swirling in a bit of cream or coconut milk, which enhances the soup's richness.

You can also pair this soup with a range of accompaniments to create a complete meal. Serve it alongside a fresh salad, grilled cheese sandwich, or roasted vegetables for a comforting autumn-inspired dinner. The possibilities are endless, allowing you to customize each serving to suit your tastes.

Ingredients

Main Ingredients

1 medium butternut squash, peeled and cubed
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon ground cumin
Salt and pepper to taste
1 tablespoon olive oil
Optional toppings: pumpkin seeds, croutons, or a swirl of cream

Gather all ingredients before starting your cooking process.

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 is translucent.

Cook the Squash

Add the cubed butternut squash and cumin to the pot, stirring for about 5 minutes. Then pour in the vegetable broth.

Simmer

Bring to a boil, then reduce heat and let it simmer for about 25 minutes, or until the squash is tender.

Blend the Soup

Using an immersion blender, blend the soup until smooth. If you prefer a chunky texture, blend only half and mix back in.

Season and Serve

Add salt and pepper to taste. Serve hot, garnished with your choice of toppings.

Enjoy your healthy butternut squash soup!

Storing and Reheating Tips

To store your butternut squash soup, allow it to cool completely before transferring it to an airtight container. It can be refrigerated for up to a week or frozen for up to three months. To thaw frozen soup, simply place it in the refrigerator overnight or use the defrost setting on your microwave. When reheating, stir the soup to ensure even heating and add a splash of vegetable broth if it appears too thick.

Reheating this soup is a breeze! You can warm it on the stovetop over medium heat, stirring occasionally until heated through. Alternatively, you can use a microwave-safe bowl and heat in short intervals, stirring in between to prevent hot spots. Enjoy your soup warm for the best flavor and texture!

Customizing Your Soup

Feel free to get creative with your butternut squash soup! You can add other vegetables like carrots, sweet potatoes, or even spinach for added nutrition and flavor. Experimenting with spices is another great way to personalize your soup. Consider adding nutmeg, ginger, or chili flakes for a bit of heat and depth.

For a protein boost, you can mix in cooked lentils, chickpeas, or shredded chicken. This not only enhances the nutritional profile but also makes the soup more filling. The beauty of this recipe lies in its adaptability, allowing you to make it your own while still enjoying its wholesome goodness.

Questions About Recipes

→ Can I make this soup ahead of time?

Yes, this soup can be made up to 3 days in advance and stored in the refrigerator.

→ How can I make this soup creamier?

You can add a splash of coconut milk or heavy cream before blending.

→ Can I freeze the soup?

Absolutely! This soup freezes well. Just let it cool completely before transferring it to freezer-safe containers.

→ What can I substitute for vegetable broth?

You can use chicken broth or even water, but broth will give the best flavor.