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 cinnamon; Salt and pepper to taste; 2 tablespoons olive oil; Croutons; Pumpkin seeds; Fresh herbs

Highlighted under: Healthy & Light

This healthy butternut squash soup is a warm, comforting bowl of goodness, perfect for chilly days.

Created by

Stella Cameron

Last updated on 2025-12-24T15:39:41.267Z

Butternut squash soup is not only delicious but also packed with nutrients. This recipe brings out the natural sweetness of the squash, making it a favorite among both kids and adults.

        Why You'll Love This Soup
        Rich, creamy texture without the guilt
Naturally sweet and flavorful
Packed with vitamins and antioxidants
Easy to make and perfect for meal prep

      

A Nutritious Choice

Butternut squash is not only delicious but also incredibly nutritious. This vibrant orange vegetable is a rich source of vitamins A and C, which are essential for maintaining healthy skin and boosting your immune system. Additionally, it provides a good amount of dietary fiber, aiding in digestion and promoting a feeling of fullness.

Incorporating this soup into your diet can contribute to your overall health. The antioxidants found in butternut squash help combat oxidative stress in the body, potentially reducing the risk of chronic diseases. This soup is a simple way to enjoy the health benefits of this superfood while indulging in a comforting meal.

Perfect for Any Season

While this soup is particularly comforting during the cooler months, it can be enjoyed year-round. The soothing flavors and creamy texture make it a versatile dish, perfect for lunch, dinner, or as a starter for any special occasion. Pair it with a fresh salad or crusty bread for a complete meal.

This soup is also excellent for meal prep. Make a large batch and store it in the refrigerator or freezer for quick and easy meals throughout the week. Simply reheat and enjoy a warm, nutritious bowl anytime you need a healthy option.

Customizable and Delicious

One of the best things about butternut squash soup is its versatility. You can easily customize it to suit your taste preferences. Add a dash of cayenne pepper for a spicy kick, or incorporate coconut milk for a creamier texture and tropical flavor. The base recipe is a blank canvas that can be enhanced with different herbs and spices.

Consider adding toppings to elevate your soup experience. Croutons provide a delightful crunch, while pumpkin seeds add a nutty flavor and extra nutrients. Fresh herbs like cilantro or parsley can brighten the dish, making it not only delicious but visually appealing as well.

Ingredients

For the Soup

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

Optional Toppings

Croutons
Pumpkin seeds
Fresh herbs

Instructions

Cooking Instructions

Sauté the Aromatics

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

Cook the Squash

Add the cubed butternut squash to the pot along with the vegetable broth, ground ginger, and cinnamon. Bring to a boil, then reduce the heat and let it simmer for about 20 minutes, or until the squash is tender.

Blend the Soup

Using an immersion blender or a regular blender, puree the soup until smooth. If using a regular blender, be sure to let the soup cool slightly before blending to avoid splatters.

Season and Serve

Season the soup with salt and pepper to taste. Serve hot, garnished with optional toppings if desired.

Enjoy!

Storage Tips

To store leftover butternut squash soup, let it cool completely before transferring it to an airtight container. It can be kept in the refrigerator for up to 5 days, allowing you to enjoy it multiple times throughout the week. For longer storage, consider freezing the soup in portion-sized containers. This way, you can easily thaw and reheat individual servings as needed.

When reheating, do so gently on the stovetop or in the microwave. If the soup has thickened, you may need to add a splash of vegetable broth or water to reach your desired consistency. Stir well to ensure an even temperature throughout.

Nutritional Information

A serving of healthy butternut squash soup is not only low in calories but also packed with essential nutrients. Typically, a bowl contains around 150 calories, making it a light option for those watching their intake. It is also rich in fiber, which aids digestion and helps maintain a healthy weight.

In addition to being low in calories, this soup is a great source of vitamins and minerals. One serving can provide over 100% of your daily vitamin A needs, promoting eye health and immune function. It’s a delicious way to nourish your body while enjoying a satisfying meal.

Questions About Recipes

→ Can I freeze butternut squash soup?

Yes, this soup freezes well. Just let it cool completely, then store it in airtight containers in the freezer for up to 3 months.

→ Is butternut squash soup vegan?

Yes, this recipe is vegan as long as you use vegetable broth.

→ What can I serve with butternut squash soup?

This soup pairs well with crusty bread, salads, or grilled cheese sandwiches.

→ How long does butternut squash soup last in the fridge?

It can last in the fridge for about 5 days when stored in an airtight container.