Healthy Butternut Squash Soup

Name: Healthy Butternut Squash Soup
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 4 servings
Ingredients: 1 medium butternut squash, peeled and diced; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon olive oil; Salt and pepper to taste; Optional: pinch of nutmeg

Highlighted under: Healthy & Light

This healthy butternut squash soup is a creamy, comforting dish that's perfect for any season. Packed with nutrients and flavor, it's a great addition to your meal plan.

Created by

Stella Cameron

Last updated on 2025-12-24T16:54:39.748Z

Butternut squash soup is a classic fall dish that warms the soul. This healthy version is made with fresh ingredients and is incredibly easy to prepare.

        Why You Will Love This Recipe
        Rich and creamy without heavy cream
Packed with vitamins and minerals
Perfect for meal prep or a cozy dinner

      

Nutritional Benefits of Butternut Squash

Butternut squash is a powerhouse of nutrition, making it an ideal choice for a healthy soup. It is rich in vitamins A and C, which are essential for maintaining healthy skin and a robust immune system. The vibrant orange color of the squash indicates a high beta-carotene content, which is beneficial for eye health and can help reduce the risk of chronic diseases.

In addition to vitamins, butternut squash provides a good amount of dietary fiber. This can aid in digestion and promote a feeling of fullness, making this soup a satisfying option for those watching their weight. The fiber also helps to regulate blood sugar levels, making it a great choice for individuals with diabetes.

Perfect for Any Occasion

This butternut squash soup is incredibly versatile and can be enjoyed year-round. Whether you're looking for a light lunch, a hearty dinner, or a comforting appetizer for a dinner party, this recipe fits the bill. Its creamy texture and rich flavor make it a favorite among both adults and children alike.

It's also an excellent option for meal prepping. You can make a big batch at the beginning of the week and store it in the refrigerator or freezer for quick and easy meals on busy days. Just reheat and enjoy the warmth and comfort of this delicious soup whenever you need it.

Customizing Your Soup

While this recipe is delicious as is, feel free to customize it according to your taste preferences. Add a touch of heat with a sprinkle of cayenne pepper or red pepper flakes if you enjoy a bit of spice. For an extra layer of flavor, consider incorporating herbs like thyme or rosemary during the cooking process.

You can also enhance the nutritional profile by adding other vegetables such as carrots or sweet potatoes. These ingredients will blend seamlessly with the squash and can provide additional vitamins and minerals. Experimenting with different spices, like curry powder or cinnamon, can also take your soup to the next level.

Ingredients

Main Ingredients

1 medium butternut squash, peeled and diced
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon olive oil
Salt and pepper to taste
Optional: pinch of nutmeg

Feel free to customize this soup with your favorite herbs and spices!

Instructions

Sauté the Vegetables

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

Cook the Squash

Add the diced butternut squash to the pot and pour in the vegetable broth. Bring to a boil, then reduce heat and simmer for about 20 minutes, or until the squash is tender.

Blend the Soup

Using an immersion blender, puree the soup until smooth. If you don’t have one, carefully transfer the soup to a blender in batches.

Season and Serve

Season the soup with salt, pepper, and nutmeg to taste. Serve hot, garnished with a drizzle of olive oil or a sprinkle of herbs if desired.

Enjoy this delicious soup with a slice of whole-grain bread!

Storage Tips

Proper storage is key to enjoying your butternut squash soup throughout the week. Once cooled, transfer the soup to an airtight container and store it in the refrigerator for up to five days. For longer storage, consider freezing portions in freezer-safe bags or containers, ensuring you leave some space for expansion.

When reheating frozen soup, it's best to thaw it overnight in the refrigerator for even heating. Alternatively, you can reheat it directly from the freezer on the stove over low heat, stirring occasionally until warmed through. Enjoying this soup at its best is simple with proper storage techniques.

Serving Suggestions

To elevate your butternut squash soup, consider pairing it with crusty bread or a fresh green salad. A simple side of garlic bread can complement the creamy texture of the soup and make for a satisfying meal. Additionally, a dollop of Greek yogurt or a sprinkle of feta cheese can add a delightful tanginess that balances the sweetness of the squash.

For a gourmet touch, top your soup with roasted pumpkin seeds or a handful of croutons for added crunch. Fresh herbs like parsley or cilantro can also brighten the dish and enhance its visual appeal. These serving suggestions will not only enhance the flavor but also make your meal more visually enticing.

Questions About Recipes

→ Can I freeze butternut squash soup?

Yes, this soup freezes well. Just store it in an airtight container for up to 3 months.

→ What can I serve with butternut squash soup?

It pairs well with crusty bread, salad, or even a grilled cheese sandwich.

→ Can I use other types of squash?

Absolutely! You can substitute with pumpkin or acorn squash for a different flavor.

→ Is this soup vegan?

Yes, this butternut squash soup is entirely vegan and healthy!