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; 2 tablespoons olive oil; 1/2 cup coconut milk (optional for creaminess)

Highlighted under: Healthy & Light

Warm up with a bowl of this delicious and nutritious butternut squash soup, perfect for any season.

Created by

Stella Cameron

Last updated on 2025-12-24T14:33:41.821Z

This healthy butternut squash soup is a delightful blend of flavors and nutrients. Perfect for a cozy dinner or a quick lunch, it uses simple ingredients to create a creamy and satisfying dish.

        Why You'll Love This Recipe
        Packed with vitamins and minerals from fresh butternut squash
Silky smooth texture that warms the soul
Easy to make and perfect for meal prep

      

A Nutritious Choice

Butternut squash is not only delicious but also incredibly nutritious. This vibrant vegetable is rich in vitamins A and C, both of which are essential for maintaining a healthy immune system. With a high fiber content, butternut squash aids digestion and promotes a feeling of fullness, making it an excellent choice for those looking to manage their weight.

Incorporating butternut squash into your diet can also support heart health. The potassium found in this squash helps to regulate blood pressure, while the antioxidants combat oxidative stress in the body. This soup is a fantastic way to enjoy the benefits of butternut squash, especially during colder months when comfort food is a must.

Perfect for Meal Prep

This healthy butternut squash soup is an ideal candidate for meal prepping. It stores well in the refrigerator for up to five days, allowing you to enjoy it throughout the week. Simply portion it into airtight containers for easy grab-and-go lunches or dinners. You can also freeze the soup for up to three months, ensuring you have a delicious, homemade meal ready at a moment's notice.

To reheat, simply thaw in the refrigerator overnight and warm it on the stovetop or in the microwave. Adding a splash of coconut milk during reheating can enhance the creaminess and flavor, making it taste just as fresh as the day you made it.

Versatile Serving Suggestions

While this butternut squash soup is delightful on its own, there are endless possibilities for serving it. Consider pairing it with a slice of crusty whole-grain bread or a side salad for a complete meal. You can also top it with roasted seeds, croutons, or a dollop of yogurt for added texture and flavor.

For a gourmet twist, try drizzling some pomegranate molasses or balsamic reduction over the soup just before serving. This adds a surprising depth of flavor that complements the natural sweetness of the squash beautifully.

Ingredients

Gather these ingredients to make your soup:

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
2 tablespoons olive oil
1/2 cup coconut milk (optional for creaminess)

Ensure everything is ready before starting the cooking process.

Instructions

Follow these steps to create your delicious soup:

Sauté the Aromatics

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

Cook the Squash

Add the cubed butternut squash to the pot along with the ground cumin. Stir well, allowing the squash to cook for about 5 minutes.

Add Broth and Simmer

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

Blend the Soup

Using an immersion blender, blend the soup until smooth. If you prefer a creamier texture, stir in the coconut milk at this stage.

Season and Serve

Taste and season with salt and pepper as desired. Serve warm, garnished with a drizzle of olive oil or a sprinkle of herbs.

Enjoy your healthy and delicious soup!

Storage Tips

To store your butternut squash soup, allow it to cool completely before transferring it to an airtight container. It can be kept in the refrigerator for up to five days. For longer storage, consider freezing portions in freezer-safe bags or containers. Be sure to label them with the date so you can keep track of how long they’ve been stored.

When freezing, leave a little space at the top of the container, as liquids expand when frozen. To reheat, thaw in the refrigerator overnight and gently warm on the stove, stirring occasionally for an even consistency.

Nutritional Benefits

Butternut squash is a powerhouse of nutrition. One cup of cooked butternut squash contains about 82 calories, 22 grams of carbohydrates, and 2 grams of protein. It’s also an excellent source of beta-carotene, which the body converts into vitamin A, essential for good vision and skin health.

The soup is also low in fat, especially if you skip the coconut milk. This makes it a heart-healthy option that fits well into a balanced diet. Plus, with the added benefits of garlic and onions, known for their anti-inflammatory properties, this soup is as good for your body as it is for your taste buds.

Questions About Recipes

→ Can I freeze this soup?

Yes, you can freeze the soup in airtight containers for up to three months.

→ What can I use instead of coconut milk?

You can substitute coconut milk with heavy cream or omit it for a lighter soup.

→ Is this soup vegan?

Yes, this recipe is vegan if you use vegetable broth and omit any dairy.

→ How can I make this soup spicier?

Add a pinch of red pepper flakes or a diced jalapeño while cooking the onions.