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; 3 cups vegetable broth; 1 teaspoon ground ginger; 1 teaspoon salt; 1/2 teaspoon black pepper; 1 tablespoon olive oil; 1/2 cup coconut milk

Highlighted under: Healthy & Light

This Healthy Butternut Squash Soup is a warm and comforting dish that's perfect for cozy evenings. Packed with nutrients and bursting with flavor, it's a delightful way to enjoy the season's best produce.

Created by

Stella Cameron

Last updated on 2025-12-24T17:54:41.398Z

This soup is not only delicious but also a great way to include more vegetables in your diet. The creamy texture comes from the butternut squash itself, making it a healthy alternative to cream-based soups.

        Why You Will Love This Recipe
        Rich and velvety texture that warms the soul
Naturally sweet and savory flavor profile
Easy to make with simple ingredients
Perfect for meal prep and freezing

      

Nutritional Benefits

Butternut squash is a powerhouse of nutrients, making this soup not only delicious but also incredibly healthy. Rich in vitamins A and C, it supports your immune system and promotes healthy skin. Additionally, it's high in fiber, which aids digestion and keeps you feeling full longer. Coconut milk adds a creamy texture while providing healthy fats, making this soup both satisfying and nutritious.

Incorporating vegetables like onions and garlic enhances the soup's flavor while offering additional health benefits. Garlic is known for its antibacterial properties, and onions provide antioxidants that help fight inflammation. This combination not only makes for a tasty meal but also contributes to overall well-being.

Perfect for Any Occasion

This Healthy Butternut Squash Soup is versatile enough to be enjoyed on various occasions. Whether you're hosting a cozy dinner party or looking for a quick weeknight meal, this soup fits the bill. It pairs beautifully with crusty bread or a fresh salad, making it an ideal starter or main dish.

Additionally, its vibrant color and rich aroma will impress your guests, making it a standout dish at any gathering. You can easily scale the recipe up for larger groups, ensuring everyone enjoys a warm bowl of comfort.

Make-Ahead and Freezing Tips

One of the best aspects of this butternut squash soup is its suitability for meal prep. You can make a big batch and store it in the refrigerator for up to a week, allowing you to enjoy it on busy days. Simply reheat on the stove or in the microwave for a quick and nutritious meal.

For longer storage, this soup freezes exceptionally well. Portion it into airtight containers, leaving some space at the top for expansion, and you can freeze it for up to three months. When you're ready to enjoy it again, just thaw in the refrigerator overnight and reheat on the stove for a comforting meal.

Ingredients

For the Soup

1 medium butternut squash, peeled and diced
1 onion, chopped
2 cloves garlic, minced
3 cups vegetable broth
1 teaspoon ground ginger
1 teaspoon salt
1/2 teaspoon black pepper
1 tablespoon olive oil
1/2 cup coconut milk

Gather all the ingredients before you start cooking to make the process smoother.

Instructions

Sauté the Vegetables

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

Add the Squash and Broth

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

Blend the Soup

Using an immersion blender, blend the soup until smooth. Alternatively, you can transfer the soup in batches to a blender. Be careful with hot liquids!

Stir in Coconut Milk

Return the blended soup to the pot and stir in the coconut milk. Heat through, then taste and adjust seasoning if necessary.

Serve

Ladle the soup into bowls and enjoy hot. Optionally, garnish with a swirl of coconut milk or fresh herbs.

This soup can be stored in the refrigerator for up to a week or frozen for later use.

Serving Suggestions

This butternut squash soup is delightful on its own, but there are plenty of ways to elevate your serving experience. Consider topping each bowl with a sprinkle of toasted pumpkin seeds for added crunch and nutrition. A drizzle of balsamic reduction can provide a tangy contrast to the soup's sweetness.

For a touch of freshness, garnish with chopped herbs such as cilantro or parsley. These not only enhance the visual appeal but also add a burst of flavor that complements the creamy texture of the soup.

Variations to Try

While this recipe is fantastic as is, there are numerous variations you can explore. For a spicier kick, add a pinch of cayenne pepper or a splash of hot sauce. Alternatively, if you're craving a different flavor profile, consider incorporating apple or carrot for a hint of sweetness.

You can also experiment with herbs and spices. Adding a dash of curry powder or nutmeg can bring an intriguing depth to the soup, making it uniquely yours. Don't hesitate to get creative and make this recipe your own!

Questions About Recipes

→ Can I use frozen butternut squash?

Yes, frozen butternut squash works well in this recipe. Just adjust the cooking time as needed.

→ How long can I store the soup?

You can store the soup in the refrigerator for up to 5 days or freeze it for up to 3 months.

→ Is this soup vegan?

Yes, this butternut squash soup is completely vegan as it uses vegetable broth and coconut milk.

→ Can I add other vegetables?

Absolutely! Feel free to add carrots, sweet potatoes, or any other vegetables you enjoy.