Healthy Butternut Squash Soup
Highlighted under: Healthy & Light
A warm and comforting soup that's perfect for any season.
This healthy butternut squash soup is not only delicious but also packed with nutrients. Perfect for a cozy dinner or as a starter for your holiday meals.
Why You'll Love This Recipe
- Rich, creamy texture without the heavy cream
- Naturally sweet flavors from fresh butternut squash
- Nutritious and low-calorie option for any meal
- Easy to make with minimal ingredients
The Benefits of Butternut Squash
Butternut squash is not only delicious but also packed with nutrients. This vibrant vegetable is rich in vitamins A and C, which are essential for maintaining healthy skin and a strong immune system. Its high fiber content aids digestion and promotes a feeling of fullness, making it an ideal choice for those looking to manage their weight while enjoying flavorful meals.
Additionally, butternut squash is low in calories, making it a guilt-free ingredient in various dishes. Its natural sweetness allows it to shine in savory soups, like this one, providing a comforting flavor without the need for added sugars. Incorporating more butternut squash into your diet can help you achieve a balanced and nutritious lifestyle.
Perfect for Meal Prep
This healthy butternut squash soup is an excellent option for meal prepping. You can make a large batch at once, and it stores well in the refrigerator for up to a week or in the freezer for several months. Simply reheat portions as needed for a quick and satisfying meal that fits into your busy schedule.
Not only does this soup save time, but it also ensures you have a nutritious option readily available. Pair it with whole-grain bread or a side salad for a complete meal. Whether for lunch or dinner, having this soup on hand makes it easy to stick to healthy eating habits.
Customizing Your Soup
While this recipe is healthy and delicious as is, one of the best aspects of soup is its versatility. You can easily customize this butternut squash soup to suit your taste preferences or dietary needs. Consider adding a pinch of nutmeg or cinnamon for a warming spice, or throw in some chopped carrots or sweet potatoes for added texture and sweetness.
For those who enjoy a little heat, a dash of cayenne pepper or a splash of hot sauce can elevate the flavor profile. You can also experiment with different herbs, such as thyme or rosemary, to add depth. Don’t be afraid to get creative—making this soup your own can lead to delightful new variations.
Ingredients
Gather the following ingredients to make this delightful soup:
Ingredients
- 1 medium butternut squash, peeled and diced
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 teaspoon ground cumin
- Salt and pepper to taste
- 1 tablespoon olive oil
- Fresh parsley for garnish (optional)
Make sure all ingredients are fresh for the best flavor!
Instructions
Follow these simple steps to prepare your soup:
Sauté the Vegetables
In a large pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, and sauté until the onion is translucent, about 5 minutes.
Cook the Squash
Add the diced butternut squash and ground cumin to the pot. Stir to combine and cook for another 5 minutes.
Add Broth and Simmer
Pour in the vegetable broth and bring the mixture to a boil. Reduce heat and let it simmer for 20 minutes, or until the squash is tender.
Blend the Soup
Using an immersion blender, blend the soup until smooth. Alternatively, you can transfer it in batches to a blender.
Season and Serve
Season with salt and pepper to taste. Serve hot, garnished with fresh parsley if desired.
Enjoy your healthy butternut squash soup!
Storage Tips
To ensure your butternut squash soup stays fresh, allow it to cool completely before transferring it to airtight containers. Store it in the refrigerator if you plan to consume it within a week. For longer storage, consider freezing the soup in individual portions; this makes it easy to thaw and enjoy whenever you wish.
When reheating, do so gently on the stovetop or in the microwave, adding a splash of vegetable broth if needed to reach your desired consistency. This method helps maintain the soup's creamy texture and rich flavors.
Serving Suggestions
This butternut squash soup pairs wonderfully with various accompaniments. For a complete meal, serve it alongside a fresh mixed greens salad topped with nuts and a light vinaigrette. Whole-grain bread or a hearty roll is also a fantastic choice for dipping.
For a bit of indulgence, consider adding a dollop of Greek yogurt or a sprinkle of feta cheese on top before serving. This adds a creamy element and enhances the overall taste experience, making your bowl of soup even more satisfying.
Nutritional Information
A serving of this healthy butternut squash soup is not only low in calories but also rich in essential nutrients. It provides a good amount of dietary fiber, vitamins A and C, and antioxidants, all of which contribute to overall health and wellness. This soup can be a great addition to your diet if you're looking to boost your intake of vegetables.
Moreover, being plant-based, this soup is a fantastic option for vegetarians and vegans. It's filling enough to stand alone as a meal while still being light enough to leave you satisfied without feeling heavy, making it perfect for any time of the year.
Questions About Recipes
→ Can I use frozen butternut squash?
Yes, frozen butternut squash can be used. Just ensure it's thawed before cooking.
→ How can I make this soup spicier?
Add a pinch of cayenne pepper or red pepper flakes during cooking for a spicy kick.
→ Can I store leftovers?
Yes, store in an airtight container in the fridge for up to 5 days.
→ Is this soup vegan?
Yes, this butternut squash soup is completely vegan as it uses vegetable broth.
Healthy Butternut Squash Soup
A warm and comforting soup that's perfect for any season.
Created by: Stella Cameron
Recipe Type: Healthy & Light
Skill Level: Easy
Final Quantity: 4 servings
What You'll Need
Ingredients
- 1 medium butternut squash, peeled and diced
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 teaspoon ground cumin
- Salt and pepper to taste
- 1 tablespoon olive oil
- Fresh parsley for garnish (optional)
How-To Steps
In a large pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, and sauté until the onion is translucent, about 5 minutes.
Add the diced butternut squash and ground cumin to the pot. Stir to combine and cook for another 5 minutes.
Pour in the vegetable broth and bring the mixture to a boil. Reduce heat and let it simmer for 20 minutes, or until the squash is tender.
Using an immersion blender, blend the soup until smooth. Alternatively, you can transfer it in batches to a blender.
Season with salt and pepper to taste. Serve hot, garnished with fresh parsley if desired.
Nutritional Breakdown (Per Serving)
- Calories: 180 kcal
- Total Fat: 6g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 400mg
- Total Carbohydrates: 30g
- Dietary Fiber: 5g
- Sugars: 6g
- Protein: 3g