Healthy Butternut Squash Soup
Highlighted under: Healthy & Light
This Healthy Butternut Squash Soup is a warm and comforting dish that is perfect for chilly days. Packed with nutrients and flavor, it's a delicious way to enjoy the benefits of winter squash.
This butternut squash soup is not only healthy but also incredibly easy to make. The natural sweetness of the squash is complemented by warm spices, making it a delightful dish for any occasion.
Why You'll Love This Recipe
- Rich, creamy texture without heavy cream
- Natural sweetness from roasted butternut squash
- Packed with vitamins and minerals
- Perfect for meal prep and freezing
Nutritional Benefits of Butternut Squash
Butternut squash is not just delicious; it's also a powerhouse of nutrition. This vibrant winter squash is rich in vitamins A and C, both essential for maintaining healthy vision and boosting the immune system. One cup of cooked butternut squash provides over 400% of the daily recommended intake of vitamin A, which is crucial for skin health and proper cellular function.
Additionally, butternut squash is a great source of dietary fiber, which aids in digestion and helps keep you feeling full longer. This makes it an excellent choice for those looking to maintain or lose weight while still enjoying hearty meals. The natural sweetness of the squash also means you can indulge your sweet tooth without added sugars.
Perfect for Meal Prep
Healthy Butternut Squash Soup is a fantastic option for meal prep enthusiasts. It can be made in large batches and stored for later use, making weeknight dinners a breeze. Simply divide the soup into airtight containers and refrigerate for up to a week or freeze for up to three months. When you're ready to enjoy it, just reheat on the stovetop or in the microwave, and you'll have a warm, nutritious meal in minutes.
This soup also adapts well to various diets, whether you're vegetarian, vegan, or gluten-free. With its creamy texture and rich flavor profile, it satisfies without weighing you down. Pair it with a side salad or whole-grain bread for a complete, balanced meal that you can feel good about.
Garnishing Your Soup
While this butternut squash soup is delicious on its own, garnishing can elevate it to the next level. Fresh herbs like cilantro, parsley, or chives can add a pop of color and a fresh flavor that complements the sweetness of the squash. A drizzle of olive oil or a sprinkle of pumpkin seeds can provide a delightful crunch and additional healthy fats, enhancing both the taste and nutritional profile of the dish.
For those who enjoy a bit of heat, consider adding a pinch of red pepper flakes or a swirl of spicy harissa. These additions can transform the soup into a unique culinary experience, making it not just a meal, but a delightful event for your taste buds.
Ingredients
Soup Ingredients
- 1 large butternut squash, peeled and cubed
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 teaspoon ground cinnamon
- 1/2 teaspoon nutmeg
- Salt and pepper to taste
- 2 tablespoons olive oil
- Fresh herbs for garnish (optional)
Make sure all ingredients are fresh for the best flavor!
Instructions
Prepare the Squash
Preheat your oven to 400°F (200°C). Toss the cubed butternut squash with olive oil, salt, and pepper on a baking sheet. Roast in the oven for 25 minutes, or until tender.
Sauté the Aromatics
In a large pot, heat a tablespoon of olive oil over medium heat. Add the chopped onion and garlic, cooking until the onion is translucent, about 5 minutes.
Combine and Blend
Once the butternut squash is roasted, add it to the pot with the sautéed onions. Pour in the vegetable broth and add cinnamon and nutmeg. Bring to a simmer for 10 minutes.
Blend the Soup
Use an immersion blender to puree the soup until smooth. If you don’t have an immersion blender, carefully transfer the soup to a regular blender in batches.
Serve
Serve hot, garnished with fresh herbs if desired. Enjoy your healthy butternut squash soup!
This soup can be stored in the refrigerator for up to 5 days or frozen for longer storage.
Storage Tips
To ensure your Healthy Butternut Squash Soup stays fresh and delicious, proper storage is key. Store leftover soup in airtight containers in the refrigerator for up to five days. If you plan to keep it longer, freezing is an excellent option. Allow the soup to cool completely before transferring it to freezer-safe containers or bags, leaving some space at the top for expansion.
When you're ready to enjoy your frozen soup, simply thaw it overnight in the refrigerator or use the defrost setting on your microwave. Reheat gently on the stove, stirring occasionally to maintain the creamy texture.
Serving Suggestions
This Healthy Butternut Squash Soup pairs wonderfully with a variety of sides. A simple green salad topped with a light vinaigrette can balance the soup's richness, while crusty whole-grain bread or a warm baguette is perfect for dipping. For a heartier option, consider a grilled cheese sandwich, which adds a comforting crunch that complements the smoothness of the soup.
For a more festive touch, serve the soup in hollowed-out mini pumpkins or squash. This not only adds visual appeal but also enhances the autumnal theme of your meal. Your guests will appreciate the creativity and thoughtfulness behind such a presentation.
Variations and Customizations
Feel free to get creative with this recipe! You can add different spices like smoked paprika or curry powder to give your soup a unique twist. For a creamier consistency, stir in a splash of coconut milk or a dollop of Greek yogurt before serving. If you enjoy a bit of texture, consider adding cooked quinoa or lentils for added protein and fiber.
You can also incorporate other vegetables like carrots or sweet potatoes for an added depth of flavor and nutrition. The versatility of this soup means that you can tailor it to suit your taste preferences or dietary needs while still maintaining its core essence.
Questions About Recipes
→ Can I use frozen butternut squash?
Yes, frozen butternut squash can be used. Just skip the roasting step and add it directly to the pot with the broth.
→ How can I make this soup spicy?
You can add a pinch of cayenne pepper or some chopped jalapeños while sautéing the onions.
→ Is this soup vegan?
Yes, this recipe is completely vegan as it uses vegetable broth and no dairy ingredients.
→ Can I add other vegetables?
Absolutely! Carrots, sweet potatoes, or even apples can be added for extra flavor and nutrition.
Healthy Butternut Squash Soup
This Healthy Butternut Squash Soup is a warm and comforting dish that is perfect for chilly days. Packed with nutrients and flavor, it's a delicious way to enjoy the benefits of winter squash.
Created by: Stella Cameron
Recipe Type: Healthy & Light
Skill Level: Beginner
Final Quantity: 4 servings
What You'll Need
Soup Ingredients
- 1 large butternut squash, peeled and cubed
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 teaspoon ground cinnamon
- 1/2 teaspoon nutmeg
- Salt and pepper to taste
- 2 tablespoons olive oil
- Fresh herbs for garnish (optional)
How-To Steps
Preheat your oven to 400°F (200°C). Toss the cubed butternut squash with olive oil, salt, and pepper on a baking sheet. Roast in the oven for 25 minutes, or until tender.
In a large pot, heat a tablespoon of olive oil over medium heat. Add the chopped onion and garlic, cooking until the onion is translucent, about 5 minutes.
Once the butternut squash is roasted, add it to the pot with the sautéed onions. Pour in the vegetable broth and add cinnamon and nutmeg. Bring to a simmer for 10 minutes.
Use an immersion blender to puree the soup until smooth. If you don’t have an immersion blender, carefully transfer the soup to a regular blender in batches.
Serve hot, garnished with fresh herbs if desired. Enjoy your healthy butternut squash soup!
Nutritional Breakdown (Per Serving)
- Calories: 150 kcal
- Total Fat: 5g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 300mg
- Total Carbohydrates: 25g
- Dietary Fiber: 4g
- Sugars: 6g
- Protein: 3g