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 diced; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon ground cumin; 1 teaspoon ground ginger; Salt and pepper to taste; 1 tablespoon olive oil; Fresh parsley for garnish

Highlighted under: Healthy & Light

Warm up with this comforting and nutritious healthy butternut squash soup, perfect for chilly days.

Created by

Stella Cameron

Last updated on 2025-12-24T15:36:36.833Z

This healthy butternut squash soup is not only delicious but also loaded with vitamins and minerals. It's a perfect way to warm up and enjoy a nutritious meal any day of the week.

        Why You'll Love This Recipe
        Creamy texture without heavy cream
Rich flavor enhanced by fresh herbs
Quick and easy to prepare, perfect for busy weeknights

      

Nutritional Benefits

Butternut squash is not only delicious but also packed with nutrients. It's an excellent source of vitamins A and C, both of which are vital for maintaining a healthy immune system and promoting good vision. Additionally, this vibrant squash is rich in fiber, which can aid in digestion and help keep you feeling full longer, making it a fantastic choice for those watching their weight.

The inclusion of garlic and onion in this recipe adds not only flavor but also additional health benefits. Garlic is known for its antibacterial properties and can support heart health, while onions provide antioxidants that can help reduce inflammation. Together, these ingredients create a powerhouse of nutrition that contributes to overall wellness.

Versatile and Customizable

One of the greatest things about butternut squash soup is its versatility. You can easily customize the flavors to suit your taste preferences. For a spicier kick, consider adding a pinch of cayenne pepper or a dash of hot sauce. If you prefer a sweeter profile, a drizzle of maple syrup or a sprinkle of cinnamon can complement the natural sweetness of the squash beautifully.

Moreover, this soup can easily be transformed into a hearty meal. Add cooked quinoa, beans, or lentils to boost the protein content. You can also throw in other vegetables like carrots or sweet potatoes for added texture and flavor. This adaptability makes it a great base recipe that you can adapt throughout the seasons.

Storage and Reheating Tips

If you find yourself with leftovers, you're in luck! This butternut squash soup stores wonderfully in the refrigerator for up to a week. Just make sure to let it cool completely before transferring it to an airtight container. When you're ready to enjoy it again, simply reheat on the stovetop over low heat, stirring occasionally until warmed through.

For longer storage, consider freezing the soup. It can be frozen for up to three months. Portion it into freezer-safe containers, leaving some room for expansion. When you're ready to enjoy it, thaw overnight in the refrigerator and reheat as mentioned above. This makes for a convenient and nutritious meal option that you can pull out on busy days.

Ingredients

For the Soup

1 medium butternut squash, peeled and diced
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon ground cumin
1 teaspoon ground ginger
Salt and pepper to taste
1 tablespoon olive oil
Fresh parsley for garnish

Make sure to prep all your ingredients before starting the 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, about 5 minutes.

Cook the Squash

Add the diced butternut squash to the pot, stirring in the ground cumin and ginger. Cook for another 5 minutes.

Add Broth and Simmer

Pour in the vegetable broth and bring to a boil. Reduce the 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 don’t have an immersion blender, carefully transfer the soup in batches to a regular blender.

Season and Serve

Season with salt and pepper to taste. Serve hot, garnished with fresh parsley.

Enjoy your deliciously healthy butternut squash soup!

Serving Suggestions

This healthy butternut squash soup pairs beautifully with a variety of sides. Consider serving it with crusty whole-grain bread or a fresh side salad for a complete meal. You could also complement it with a dollop of Greek yogurt or a sprinkle of feta cheese for added creaminess and flavor.

For an elevated dining experience, try adding toasted pumpkin seeds or croutons on top for a delightful crunch. These toppings not only enhance the presentation but also add texture, making each spoonful even more enjoyable.

Culinary Pairings

When it comes to beverages, a light white wine, such as Sauvignon Blanc, pairs nicely with butternut squash soup, enhancing the flavor without overpowering it. Alternatively, for a non-alcoholic option, a sparkling water with a splash of lemon can cleanse the palate beautifully.

For those who enjoy a bit of spice, consider serving this soup alongside a spicy chili or a tangy salsa. The contrasting flavors will create a delightful taste experience that excites the palate and rounds out your meal.

Questions About Recipes

→ Can I use frozen butternut squash?

Yes, frozen butternut squash works well for this recipe. Just ensure it's thawed before cooking.

→ How long can I store the soup?

You can store the soup in an airtight container in the refrigerator for up to 5 days.

→ Can I freeze this soup?

Absolutely! Pour the cooled soup into freezer-safe containers and freeze for up to 3 months.

→ What can I serve with the soup?

This soup pairs well with crusty bread, a simple salad, or roasted vegetables.