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 cumin; Salt and pepper to taste; 1 tablespoon olive oil; 1 cup coconut milk

Highlighted under: Healthy & Light

Warm up with this creamy and nutritious butternut squash soup, perfect for chilly days.

Created by

Stella Cameron

Last updated on 2025-12-24T17:48:36.836Z

This healthy butternut squash soup is not only delicious but also packed with nutrients. It's a comforting dish that can be enjoyed any time of the year.

        Why You'll Love This Recipe
        Rich, earthy flavor that's both comforting and nutritious
Creamy texture without heavy cream, perfect for a healthy diet
Easy to make with simple ingredients, ideal for weeknight dinners

      

The Nutritional Benefits of Butternut Squash

Butternut squash is not just delicious; it's packed with nutrients that can benefit your overall health. This vibrant orange vegetable is rich in vitamins A and C, which are essential for maintaining healthy skin and boosting your immune system. Additionally, it contains antioxidants that help fight off free radicals in the body, reducing inflammation and the risk of chronic diseases.

Moreover, butternut squash is a great source of dietary fiber, which aids in digestion and promotes a feeling of fullness. Incorporating this nutritious squash into your diet can contribute to a healthy weight management plan and support heart health by lowering cholesterol levels.

Versatile and Flavorful Ingredients

This soup is designed to be both simple and versatile. The combination of spices, such as ground ginger and cumin, adds warmth and depth to the dish, making it comforting and satisfying on cold days. You can easily adjust the seasoning to suit your taste or even add your favorite herbs for an extra layer of flavor.

Additionally, the inclusion of coconut milk provides a creamy texture without the heaviness of traditional cream. It not only enhances the flavor but also adds a subtle sweetness that complements the butternut squash beautifully. This makes the soup perfect for those looking for a lighter, yet indulgent meal.

Perfect for Meal Prep

This butternut squash soup is an excellent option for meal prepping. It stores well in the refrigerator for up to a week and can also be frozen for longer storage. Simply portion out the soup into airtight containers, and you’ll have a healthy meal ready to go whenever you need it.

Reheating the soup is a breeze; just warm it on the stove or in the microwave. You can also add fresh toppings like pumpkin seeds, croutons, or a drizzle of olive oil to elevate the dish when serving. Enjoy the convenience of a nutritious meal that can be enjoyed throughout the week!

Ingredients

For the Soup

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 cumin
Salt and pepper to taste
1 tablespoon olive oil
1 cup coconut milk

These ingredients come together to create a deliciously healthy soup.

Instructions

Prepare 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.

Cook the Squash

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

Blend the Soup

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

Add Coconut Milk

Stir in the coconut milk and season with salt and pepper to taste. Heat through and serve warm.

Enjoy your warm, healthy butternut squash soup!

Serving Suggestions

To enhance your butternut squash soup experience, consider pairing it with a slice of crusty whole-grain bread or a fresh salad. The contrasting textures and flavors create a satisfying meal that balances warmth and freshness. A sprinkle of toasted seeds or nuts on top of the soup can also add a delightful crunch.

For a more filling option, serve the soup alongside roasted vegetables or a grain-based salad. Quinoa or farro salad can provide a nutritious boost, making the meal more hearty and satisfying.

Storage and Reheating Tips

After preparing your butternut squash soup, let it cool before transferring it to an airtight container. Store it in the refrigerator for up to a week or freeze it for up to three months. When freezing, be sure to leave some space in the container, as the soup will expand as it freezes.

To reheat, simply thaw in the refrigerator overnight if frozen, or use the microwave for quick reheating. Stir well and adjust the consistency with a little vegetable broth or water if needed, as the soup may thicken after refrigeration.

Customizing Your Soup

Feel free to customize this recipe to suit your taste preferences. You can add other vegetables like carrots or sweet potatoes for added sweetness and nutrition. Experimenting with spices is encouraged; a pinch of nutmeg or cinnamon can add a unique twist to the flavor profile.

If you enjoy a bit of heat, consider adding a dash of cayenne pepper or red pepper flakes. This soup is versatile enough to accommodate various dietary preferences, including vegan and gluten-free, ensuring that everyone can enjoy its comforting goodness.

Questions About Recipes

→ Can I freeze the soup?

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

→ How long will leftovers last in the fridge?

Leftovers can be stored in the fridge for up to 5 days.

→ Can I add other vegetables?

Absolutely! Carrots, sweet potatoes, or even apples can be added for extra flavor and nutrition.

→ Is this soup vegan?

Yes, this recipe is vegan as it uses vegetable broth and coconut milk.