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 olive oil; Salt and pepper to taste; 1 teaspoon ground ginger; 1/2 teaspoon ground cinnamon; 1/2 cup coconut milk (optional)

Highlighted under: Healthy & Light

A delicious and nutritious butternut squash soup that is perfect for a cozy meal.

Created by

Stella Cameron

Last updated on 2025-12-24T16:30:37.042Z

This healthy butternut squash soup is not only easy to make but also packed with vitamins and flavor. Perfect for chilly days!

        Why You'll Love This Soup
        Rich and creamy texture without heavy cream
Naturally sweet and savory flavors from roasted squash
Perfectly warming for cold weather
Simple ingredients that are easy to find

      

The Health Benefits of Butternut Squash

Butternut squash is not only delicious but also packed with nutrients. It is an excellent source of vitamins A and C, which are vital for maintaining healthy skin, vision, and immune function. The high fiber content in butternut squash aids digestion and helps keep you feeling full longer, making it a fantastic choice for those looking to maintain a healthy diet.

In addition to being rich in essential vitamins, butternut squash is low in calories, making it a great addition to any weight-loss plan. Its natural sweetness can satisfy your cravings for sugary foods without compromising your health. Incorporating butternut squash into your meals can help support overall wellness while providing comfort and satisfaction.

Perfect for Meal Prep

This healthy butternut squash soup is perfect for meal prep enthusiasts. It can be made in large batches and stored in the refrigerator for up to a week, making it an ideal choice for busy weekdays. Simply reheat a bowl when hunger strikes, and enjoy a nutritious meal in minutes.

For those who like to plan ahead, this soup freezes well too. Portion it into airtight containers and store it in the freezer for up to three months. When you're ready to enjoy it, just thaw overnight in the refrigerator and reheat on the stove or in the microwave for a quick and easy meal.

Customizing Your Soup

One of the best aspects of this butternut squash soup is its versatility. You can easily customize it to suit your taste or dietary preferences. Consider adding spices like nutmeg or cayenne pepper for an extra kick, or toss in some sautéed greens for added nutrition and flavor.

If you're looking for a protein boost, feel free to add cooked lentils, chickpeas, or shredded chicken. These additions can transform the soup into a heartier meal while still keeping it healthy and satisfying. Don't hesitate to experiment with different toppings, such as roasted seeds or fresh herbs, to elevate the dish even further.

Ingredients

Ingredients for Healthy Butternut Squash Soup

1 medium butternut squash, peeled and cubed
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon olive oil
Salt and pepper to taste
1 teaspoon ground ginger
1/2 teaspoon ground cinnamon
1/2 cup coconut milk (optional)

Gather all the ingredients before starting for a smoother cooking experience.

Instructions

Prepare the Ingredients

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, vegetable broth, ginger, and cinnamon to the pot. Bring to a boil, then 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. Stir in the coconut milk if using, and season with salt and pepper to taste.

Serve and Enjoy

Ladle the soup into bowls and enjoy warm, garnished with a sprinkle of cinnamon or a drizzle of olive oil if desired.

Enjoy your homemade healthy butternut squash soup!

Storing and Reheating Tips

To store your butternut squash soup, let it cool completely before transferring it to an airtight container. This will help preserve its flavor and texture. Store it in the refrigerator for up to a week, or freeze it for longer storage. Make sure to label your containers with the date for easy tracking.

When reheating, do so gently over low heat on the stove, stirring occasionally to prevent sticking. If the soup appears too thick after freezing, you can add a splash of vegetable broth or water to achieve your desired consistency. Enjoying this soup is as simple as storing it properly!

Serving Suggestions

This butternut squash soup pairs wonderfully with a variety of accompaniments. Serve it alongside a slice of crusty whole-grain bread or a fresh salad for a complete meal. The contrast of textures and flavors will enhance your dining experience.

For a gourmet touch, consider garnishing the soup with a swirl of extra virgin olive oil or a sprinkle of roasted pumpkin seeds. These additions not only elevate the presentation but also add an extra layer of flavor and crunch, making each bowl even more delightful.

Questions About Recipes

→ Can I use frozen butternut squash?

Yes, frozen butternut squash can be used. Just make sure to thaw it before cooking.

→ How can I make this soup spicier?

Add a pinch of cayenne pepper or red pepper flakes to the soup while it simmers.

→ Can I make this soup in advance?

Absolutely! This soup can be made ahead of time and stored in the refrigerator for up to 3 days.

→ What can I serve with butternut squash soup?

This soup pairs well with crusty bread, a side salad, or grilled cheese sandwiches.