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 medium onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon ground ginger; 1 teaspoon cinnamon; Salt and pepper to taste; 1 tablespoon olive oil; Optional: pumpkin seeds for garnish

Highlighted under: Healthy & Light

Enjoy a warm bowl of this healthy butternut squash soup, perfect for chilly days.

Created by

Stella Cameron

Last updated on 2025-12-24T16:18:31.855Z

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

        Why You'll Love This Recipe
        Creamy texture without the cream
Naturally sweet and savory flavors
Loaded with vitamins and minerals

      

A Nutritious Choice

Butternut squash is not only delicious but also packed with essential nutrients. Rich in vitamins A and C, it supports eye health and boosts your immune system. Moreover, it's a great source of dietary fiber, which aids digestion and helps maintain a healthy weight. This soup is a wonderful way to incorporate more vegetables into your diet, making it a wholesome choice for lunch or dinner.

The vibrant orange color of butternut squash is a clear indicator of its beta-carotene content. This powerful antioxidant converts into vitamin A in the body, promoting healthy skin and vision. Coupled with the addition of garlic and onions, this soup is not just good for the body but also great for enhancing flavor without added calories.

Perfect for Meal Prep

This healthy butternut squash soup is an excellent option for meal prepping. It stores well in the refrigerator for up to a week, allowing you to enjoy a nutritious meal anytime you need a quick fix. To freeze, simply portion the soup into airtight containers, and it can last for up to three months. Reheat it on the stove or in the microwave for a warm, comforting meal in minutes.

Having a batch of this soup ready means you can easily incorporate healthy eating into your busy schedule. Pair it with whole-grain bread or a side salad for a complete meal. Whether you're looking for a light lunch or a cozy dinner, this soup is versatile enough to meet your needs.

Customizing Your Soup

One of the best things about this butternut squash soup is its versatility. You can easily modify the recipe 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 creamier texture, a splash of coconut milk or a dollop of yogurt can enhance the flavor while keeping it healthy.

Feel free to experiment with different spices as well. Adding nutmeg or curry powder can give the soup an exciting twist. You can also mix in other vegetables like carrots or sweet potatoes for added nutrition and variety. The possibilities are endless, making this soup a great canvas for your culinary creativity.

Ingredients

Gather your ingredients before you start cooking.

Ingredients

1 medium butternut squash, peeled and diced
1 medium onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon ground ginger
1 teaspoon cinnamon
Salt and pepper to taste
1 tablespoon olive oil
Optional: pumpkin seeds for garnish

Make sure to prepare all ingredients before starting the cooking process.

Instructions

Follow these steps for a delicious soup.

Sauté the Vegetables

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

Add Squash and Spices

Add the diced butternut squash, ginger, and cinnamon. Stir to combine and cook for 5 minutes.

Add Broth and Simmer

Pour in the vegetable broth, bring to a boil, then reduce heat and let it simmer for 25 minutes, or until the squash is tender.

Blend the Soup

Use an immersion blender to puree 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 pumpkin seeds if desired.

Enjoy your warm and healthy soup!

Serving Suggestions

For a satisfying meal, serve this butternut squash soup with a hearty slice of whole-grain bread or a fresh green salad. The combination of flavors and textures will make for a fulfilling dining experience. If you're hosting a dinner, consider pairing this soup with a light appetizer, such as bruschetta or a cheese platter, to delight your guests.

You can also elevate the presentation of your soup by garnishing it with a sprinkle of pumpkin seeds, a drizzle of olive oil, or a sprinkle of fresh herbs like parsley or cilantro. This not only adds visual appeal but also enhances the flavor, making each bowl a delightful treat.

Health Benefits of Butternut Squash

Butternut squash is a nutritional powerhouse, offering numerous health benefits that go beyond its delicious taste. It's low in calories and high in fiber, making it an excellent choice for weight management. The antioxidants found in butternut squash help combat inflammation and protect against chronic diseases, contributing to overall health and well-being.

Additionally, the high potassium content in butternut squash can help regulate blood pressure and support heart health. Incorporating this vibrant vegetable into your diet is a simple yet effective way to promote a healthier lifestyle while enjoying a comforting bowl of soup.

Questions About Recipes

→ Can I use frozen butternut squash?

Yes, frozen butternut squash works well for this recipe.

→ How long can I store leftovers?

Leftovers can be stored in the fridge for up to 3 days.

→ Can I make this soup vegan?

Yes, this recipe is already vegan as it uses vegetable broth.

→ What can I serve with the soup?

It pairs well with crusty bread or a fresh salad.