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 ginger; 1 teaspoon ground cinnamon; 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 comforting and nutritious choice for any meal.

Created by

Stella Cameron

Last updated on 2025-12-24T17:39:37.602Z

This healthy butternut squash soup is a delightful blend of flavors and nutrients. It's perfect for a chilly day and can be easily made in under an hour!

        Why You'll Love This Recipe
        Rich and creamy texture without heavy cream
Packed with vitamins and nutrients from fresh butternut squash
Perfectly seasoned for a warm and comforting dish
Easily customizable with spices and toppings

      

Nutritional Benefits of Butternut Squash

Butternut squash is not only delicious but also incredibly nutritious. It is rich in vitamins A and C, which are essential for maintaining healthy vision and boosting the immune system. The high fiber content aids in digestion and promotes a feeling of fullness, making this soup a perfect option for those watching their weight.

Additionally, butternut squash contains antioxidants that help combat free radicals in the body, reducing the risk of chronic diseases. The vibrant orange color of this vegetable is a clear indication of its beta-carotene content, which is converted to vitamin A in the body, further enhancing its health benefits.

Customization Options

One of the best aspects of this butternut squash soup is its versatility. You can easily customize the flavors to suit your palate or dietary needs. Consider adding a pinch of nutmeg or cayenne pepper for an extra kick. Fresh herbs, such as thyme or rosemary, can also elevate the soup's aroma and depth.

For a heartier version, feel free to incorporate cooked lentils or beans. Top your soup with roasted pumpkin seeds or a dollop of yogurt for added texture and flavor. This adaptability ensures that everyone can enjoy this comforting dish, no matter their taste preferences.

Serving Suggestions

This healthy butternut squash soup is perfect for any occasion, whether it’s a cozy family dinner or a festive gathering. Serve it as an appetizer in small bowls or as a main dish accompanied by warm crusty bread. A sprinkle of fresh herbs or a drizzle of olive oil can enhance the presentation and flavor.

Pair the soup with a light salad or a grain-based side dish like quinoa or brown rice to create a well-rounded meal. For those looking for a quick lunch option, this soup can be made in advance and stored in the refrigerator, making it easy to enjoy throughout the week.

Ingredients

Soup Ingredients

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

Gather all the ingredients before you start cooking for a smoother process.

Cooking Instructions

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.

Add the Squash and Spices

Add the diced butternut squash, ground ginger, ground cinnamon, salt, and pepper to the pot. Stir well to combine.

Pour in the Broth

Pour the vegetable broth into the pot, bringing 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 creamier texture, stir in coconut milk before serving.

Serve the soup hot, garnished with your favorite toppings!

Storage Tips

Storing leftover butternut squash soup is simple and convenient. Allow the soup to cool completely before transferring it into airtight containers. It can be stored in the refrigerator for up to five days or frozen for up to three months. When reheating, stir well and add a splash of vegetable broth or coconut milk to restore its creamy consistency.

If you plan to freeze the soup, consider omitting the coconut milk until you are ready to serve. This will help maintain the texture and flavor. Always label your containers with the date to keep track of freshness.

Healthier Ingredient Swaps

To make this butternut squash soup even healthier, consider swapping out some of the ingredients. For instance, you can use low-sodium vegetable broth to reduce the overall sodium content, making it a heart-healthy choice. Additionally, if you're looking to cut calories, you can replace olive oil with a cooking spray or a smaller amount of vegetable broth for sautéing the onions and garlic.

For a dairy-free option, the coconut milk can be substituted with almond milk or cashew cream. These alternatives will still provide a creamy texture while keeping the soup plant-based.

Questions About Recipes

→ Can I freeze this soup?

Yes, this butternut squash soup can be frozen for up to 3 months. Just make sure to let it cool completely before transferring it to an airtight container.

→ What can I use instead of coconut milk?

You can use almond milk or any dairy milk alternative if you prefer a lighter soup.

→ How long does it take to cook?

The total time to cook this soup is approximately 45 minutes, including preparation and cooking time.

→ Can I add other vegetables?

Absolutely! Carrots, sweet potatoes, or even bell peppers can be great additions to this soup for extra flavor and nutrition.