Healthy Butternut Squash Soup
Highlighted under: Healthy & Light
This Healthy Butternut Squash Soup is a warm and comforting dish that's packed with flavor and nutrients.
This soup is not only delicious but also a great way to incorporate more vegetables into your diet.
Why You'll Love This Soup
- Rich and creamy texture without heavy cream
- Naturally sweet flavor from roasted butternut squash
- Packed with vitamins and minerals for a healthy meal
Nutritional Benefits
Butternut squash is not only delicious but also incredibly nutritious. It is an excellent source of vitamins A and C, both of which are essential for maintaining a healthy immune system. These vitamins also play a crucial role in skin health and vision. Additionally, butternut squash is rich in dietary fiber, which aids in digestion and helps keep you feeling full longer, making it a great choice for those looking to manage their weight.
The use of vegetable broth in this soup enhances its nutritional profile without adding unnecessary calories. This broth is usually low in fat and calories while being packed with flavor. Choosing a low-sodium option can make the soup even healthier, allowing you to control your salt intake. Coupled with the wholesome ingredients, this soup is not just a comforting meal but a nourishing one.
Versatile and Adaptable
This Healthy Butternut Squash Soup is incredibly versatile. You can easily customize it by adding different spices or herbs to suit your taste preferences. For a hint of warmth, consider adding a pinch of nutmeg or a dash of cayenne pepper. If you're a fan of a more herbal flavor, fresh thyme or rosemary can elevate the dish beautifully.
You can also transform this soup into a heartier meal by incorporating additional ingredients. Adding lentils or cooked quinoa can provide extra protein and texture, making it more filling. For those who enjoy a bit of creaminess, a swirl of coconut milk can add a delightful flavor while keeping it dairy-free. The possibilities are endless!
Perfect for Any Occasion
Butternut squash soup is perfect for a cozy family dinner or a special gathering with friends. Its rich, creamy texture and vibrant color make it an appealing starter for any meal. You can serve it as an appetizer before a holiday feast or as a light main course paired with warm, crusty bread.
Not only is this soup delicious, but it also stores well, making it an excellent choice for meal prep. You can make a large batch, store it in the fridge, and enjoy it throughout the week for a quick lunch or dinner. It can also be frozen for up to three months, allowing you to savor the flavors of fall even when the season has passed.
Ingredients
Ingredients
For the Soup
- 1 medium butternut squash, peeled and cubed
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 teaspoon ground cumin
- Salt and pepper to taste
- 1 tablespoon olive oil
- Optional: cream or yogurt for garnish
Instructions
Instructions
Prepare the Ingredients
In a large pot, heat olive oil over medium heat. Add the chopped onion and garlic, sautéing until softened.
Cook the Squash
Add the cubed butternut squash to the pot, followed by the cumin, salt, and pepper. Stir to combine.
Add Broth and Simmer
Pour in the vegetable broth and bring to a boil. 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 and creamy. If using a regular blender, allow to cool slightly before blending in batches.
Serve
Taste and adjust seasoning if necessary. Serve hot, garnished with a drizzle of cream or yogurt if desired.
Storage Tips
To store your Healthy Butternut Squash Soup, allow it to cool completely before transferring it to an airtight container. It can be kept in the refrigerator for up to five days. If you want to freeze it, portion it out into freezer-safe containers or bags, leaving some space for expansion. This way, you can enjoy a warm bowl of soup whenever the craving strikes.
When reheating, it's best to do so on the stove over medium heat, stirring occasionally until heated through. If the soup appears too thick after freezing, feel free to add a splash of vegetable broth or water to reach your desired consistency.
Serving Suggestions
This soup pairs beautifully with a variety of accompaniments. A simple side salad with mixed greens and a light vinaigrette can balance the richness of the soup. For a more filling option, consider serving it with toasted bread or a grilled cheese sandwich, providing a comforting and satisfying meal.
For an elegant touch, consider garnishing your soup with roasted pumpkin seeds or a sprinkle of fresh herbs. Drizzling a bit of balsamic glaze or a swirl of cream can elevate the presentation and flavor, making it not only delicious but visually appealing as well.
Health Benefits of Squash
Squash, particularly butternut, is known for its high antioxidant content. Antioxidants help combat free radicals in the body, reducing inflammation and lowering the risk of chronic diseases. Regular consumption of butternut squash can help improve heart health and support healthy vision due to its carotenoid content.
Incorporating butternut squash into your diet can also aid in blood sugar regulation. The fiber content helps slow the absorption of sugar, making it a smart choice for individuals managing diabetes or those looking to maintain stable energy levels throughout the day.
Questions About Recipes
→ Can I make this soup vegan?
Yes, simply omit any dairy garnishes and ensure your broth is vegan.
→ How can I store leftovers?
Store in an airtight container in the refrigerator for up to 3 days.
→ Can I freeze this soup?
Yes, it freezes well. Just make sure to let it cool completely before transferring it to freezer-safe containers.
→ What can I serve with this soup?
It pairs well with crusty bread or a simple salad.
Healthy Butternut Squash Soup
This Healthy Butternut Squash Soup is a warm and comforting dish that's packed with flavor and nutrients.
Created by: Stella Cameron
Recipe Type: Healthy & Light
Skill Level: Beginner
Final Quantity: 4 servings
What You'll Need
For the Soup
- 1 medium butternut squash, peeled and cubed
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 teaspoon ground cumin
- Salt and pepper to taste
- 1 tablespoon olive oil
- Optional: cream or yogurt for garnish
How-To Steps
In a large pot, heat olive oil over medium heat. Add the chopped onion and garlic, sautéing until softened.
Add the cubed butternut squash to the pot, followed by the cumin, salt, and pepper. Stir to combine.
Pour in the vegetable broth and bring to a boil. Reduce heat and let simmer for about 20 minutes, or until the squash is tender.
Using an immersion blender, blend the soup until smooth and creamy. If using a regular blender, allow to cool slightly before blending in batches.
Taste and adjust seasoning if necessary. Serve hot, garnished with a drizzle of cream or yogurt if desired.
Nutritional Breakdown (Per Serving)
- Calories: 150 kcal
- Total Fat: 5g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 600mg
- Total Carbohydrates: 24g
- Dietary Fiber: 4g
- Sugars: 4g
- Protein: 3g