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 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon ground cumin; 1/2 teaspoon ground nutmeg; Salt and pepper to taste; 1 tablespoon olive oil; 1/2 cup coconut milk (optional)

Highlighted under: Healthy & Light

This Healthy Butternut Squash Soup is a creamy, comforting dish that's perfect for any season. It's packed with vitamins and nutrients, making it a guilt-free indulgence.

Created by

Stella Cameron

Last updated on 2025-12-24T14:39:40.232Z

This soup is not only healthy but incredibly delicious! The natural sweetness of the butternut squash is enhanced with a touch of spices, creating a warm and inviting flavor.

        Why You'll Love This Recipe
        Creamy texture that warms the soul
Packed with vitamins and nutrients
Easy to make and perfect for meal prep

      

Nutritional Benefits of Butternut Squash

Butternut squash is not just delicious; it's also a powerhouse of nutrition. Rich in vitamins A and C, this vibrant vegetable supports a healthy immune system and promotes good vision. The high fiber content aids digestion, making it an excellent addition to any diet. Additionally, butternut squash is low in calories, which means you can enjoy this creamy soup guilt-free while still nourishing your body.

Incorporating butternut squash into your meals can help you maintain a balanced diet. Its natural sweetness can satisfy cravings for unhealthy snacks, while its nutrient density ensures you’re getting the vitamins and minerals your body needs. Including this ingredient in your diet can contribute to overall health and wellness, making it a smart choice for those looking to eat healthier.

Perfect for Meal Prep

This Healthy Butternut Squash Soup is not only simple to make but also ideal for meal prep. You can easily double or triple the recipe, allowing you to stock your fridge or freezer with nutritious lunches or dinners for the week. Stored in airtight containers, the soup can last up to five days in the refrigerator or three months in the freezer, making it a convenient option for busy lifestyles.

When you're ready to enjoy your soup, simply reheat it on the stove or in the microwave. This flexibility allows you to enjoy a wholesome homemade meal without the hassle of cooking from scratch every day. Plus, the flavors only deepen and improve over time, giving you even more deliciousness with each reheat.

Variations and Add-Ons

While this recipe is delightful as is, there are numerous ways to customize your butternut squash soup to suit your taste preferences. For a bit of heat, consider adding a pinch of red pepper flakes or a dash of hot sauce during cooking. Alternatively, stir in some cooked lentils or chickpeas for added protein and texture, transforming the soup into a heartier meal.

You can also experiment with herbs and spices to create your own unique flavor profile. Fresh ginger, sage, or thyme can elevate the taste of the soup, while a squeeze of lemon or lime juice before serving adds a refreshing zing. Don't hesitate to get creative!

Ingredients

Main Ingredients

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

Gather all your ingredients and get ready to make a delicious soup!

Instructions

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 the Squash and Spices

Add the diced butternut squash, ground cumin, nutmeg, salt, and pepper. Stir well to combine.

Pour in the Broth

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

Blend the Soup

Use an immersion blender to puree the soup until smooth. If you prefer a chunkier texture, blend only half of it.

Finish with Coconut Milk

If using, stir in the coconut milk for a creamier texture. Adjust seasoning as needed.

Serve

Serve hot, garnished with a drizzle of olive oil or a sprinkle of fresh herbs.

Enjoy your healthy butternut squash soup!

Serving Suggestions

This Healthy Butternut Squash Soup pairs beautifully with a variety of sides. Consider serving it with crusty whole-grain bread or a light salad for a complete meal. A sprinkle of toasted pumpkin seeds or sunflower seeds on top can add a delightful crunch and enhance the soup's visual appeal.

For a heartier option, serve the soup alongside a grilled cheese sandwich made with whole-grain bread and your favorite cheese. The creamy soup and melty cheese complement each other perfectly, creating a comforting and satisfying dining experience.

Storage Tips

To store leftover butternut squash soup, let it cool completely before transferring it to airtight containers. If you plan to freeze the soup, consider portioning it into smaller containers or freezer bags for easy reheating later. Label the containers with the date so you can keep track of freshness.

When reheating, add a splash of vegetable broth or water to restore the soup's creamy texture. Stir well to ensure an even heat distribution, and enjoy your delicious homemade soup even days later!

Questions About Recipes

→ Can I freeze butternut squash soup?

Yes, this soup freezes well! Just make sure to cool it completely before transferring it to an airtight container.

→ What can I use instead of coconut milk?

You can substitute with heavy cream or leave it out entirely for a lighter version.

→ How can I make this soup spicier?

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

→ Is this soup vegan?

Yes, this soup is vegan as long as you use vegetable broth and omit the coconut milk.