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; 2 tablespoons olive oil; 1/2 cup coconut milk (optional)

Highlighted under: Healthy & Light

This healthy butternut squash soup is a delicious and nutritious way to warm up on a chilly day. Bursting with flavor and loaded with vitamins, it's a perfect meal for any season.

Created by

Stella Cameron

Last updated on 2025-12-24T18:15:45.414Z

This healthy butternut squash soup is not only easy to make but also packed with nutrients. The natural sweetness of the butternut squash combined with warm spices creates a comforting dish that's perfect for any occasion.

        Why You Will Love This Recipe
        Rich, creamy texture without heavy cream
Naturally sweet and flavorful
Packed with vitamins and minerals
Perfect for meal prep and freezing

      

Nutritional Benefits of Butternut Squash

Butternut squash is not only delicious but also packed with essential nutrients. It's an excellent source of vitamins A and C, both of which are vital for maintaining healthy skin and a strong immune system. The bright orange color of the squash indicates its high beta-carotene content, which the body converts to vitamin A. Additionally, butternut squash is rich in fiber, promoting digestive health and helping to keep you feeling full longer.

Incorporating butternut squash into your diet can also support heart health. Its potassium content helps regulate blood pressure, while the antioxidants present can lower the risk of chronic diseases. This makes butternut squash an excellent choice for those looking to make healthier food choices without sacrificing flavor.

Perfect for Any Occasion

This healthy butternut squash soup is incredibly versatile, making it ideal for various occasions. Whether you're hosting a cozy dinner party, preparing a comforting meal for your family, or looking for a quick lunch option, this soup fits the bill perfectly. Its rich and creamy texture makes it feel indulgent, while still being wholesome and nutritious.

Moreover, butternut squash soup can be easily adapted to suit different dietary preferences. For a vegan option, simply omit the coconut milk or substitute it with another plant-based milk. You can also experiment with spices and herbs to tailor the flavor profile to your liking, making it a dish that everyone will enjoy.

Meal Prep and Storage Tips

One of the best features of this butternut squash soup is its suitability for meal prep. You can make a large batch at once and store it in individual portions, making it easy to grab a healthy meal on busy days. The soup can be refrigerated for up to five days, so you can enjoy it throughout the week without the hassle of cooking every day.

For longer storage, consider freezing the soup. It freezes beautifully, retaining its flavor and texture. Just let it cool completely before transferring to airtight containers or freezer bags. When you're ready to enjoy it, simply thaw in the refrigerator overnight and reheat on the stove for a quick, nutritious meal.

Ingredients

Main 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
2 tablespoons olive oil
1/2 cup coconut milk (optional)

Gather all your ingredients before starting to ensure a smooth cooking process.

Instructions

Sauté the Aromatics

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

Cook the Squash

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

Blend the Soup

Using an immersion blender or a regular blender, puree the soup until smooth. If using a regular blender, be sure to let the soup cool slightly before blending in batches.

Finish and Serve

Return the soup to the pot, stir in the coconut milk if using, and season with salt and pepper to taste. Heat through and serve warm.

Enjoy your delicious and healthy butternut squash soup!

Serving Suggestions

Serve this healthy butternut squash soup with a side of crusty whole-grain bread for a satisfying meal. The bread provides a nice contrast to the creamy soup and allows you to soak up every last drop. Additionally, consider topping the soup with roasted pumpkin seeds or a sprinkle of fresh herbs for added texture and flavor.

For a heartier option, pair the soup with a simple green salad or a grain bowl. The freshness of the salad complements the warmth of the soup, creating a balanced meal that is both comforting and nutritious. You can also serve the soup as a starter for a more elaborate dinner, impressing your guests with its vibrant color and rich taste.

Variations to Try

Feel free to get creative with this recipe by adding your favorite ingredients! For a spicy kick, toss in a pinch of red pepper flakes or a diced jalapeño during the sautéing process. If you enjoy a touch of sweetness, consider adding a chopped apple or pear along with the butternut squash for a delightful flavor combination.

Another variation is to incorporate other vegetables like carrots, sweet potatoes, or even a handful of spinach for added nutrients. Each addition will bring a unique twist to the soup while still maintaining its core flavors. Don't hesitate to experiment and find the perfect blend that suits your taste buds!

Questions About Recipes

→ Can I freeze this soup?

Yes, this soup freezes well. Just let it cool completely before transferring to freezer-safe containers.

→ Can I substitute the vegetable broth?

Yes, you can use chicken broth or even water if you prefer a lighter flavor.

→ Is this soup vegan?

Yes, as long as you use vegetable broth and omit the coconut milk, it remains vegan.

→ How can I make this soup spicier?

You can add a pinch of cayenne pepper or red pepper flakes for an extra kick.