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 cubed; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon ground ginger; 1/2 teaspoon cumin; 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 comforting and nutritious dish perfect for any season.

Created by

Stella Cameron

Last updated on 2025-12-24T18:24:37.231Z

This healthy butternut squash soup combines the sweetness of roasted squash with warm spices for a delightful meal.

        Why You Will Love This Recipe
        Creamy texture that is comforting and satisfying
Naturally sweet and packed with nutrients
Versatile recipe that can be enjoyed hot or cold

      

Nutritional Benefits

Butternut squash is a powerhouse of nutrition, rich in vitamins A and C, which are essential for maintaining healthy vision and a robust immune system. This creamy soup not only offers a comforting taste but also provides a significant boost to your daily nutrient intake. The fiber content in butternut squash aids in digestion and helps you feel full longer, making it an excellent choice for those watching their weight.

In addition to butternut squash, this soup incorporates garlic and onion, both known for their health benefits. Garlic has been linked to improved heart health and may help reduce blood pressure, while onions provide antioxidants that combat inflammation. Together, these ingredients create a nourishing dish that supports overall well-being.

Versatility in Serving

One of the best features of this butternut squash soup is its versatility. It can be enjoyed hot on a chilly day or chilled for a refreshing summer meal. Feel free to experiment with different toppings, such as roasted pumpkin seeds, a drizzle of balsamic glaze, or fresh herbs, to personalize each bowl. This soup pairs beautifully with crusty bread or a light salad, making it a perfect option for lunch or dinner.

For those with dietary restrictions, this recipe is easily adaptable. You can substitute coconut milk with almond milk or omit it altogether for a lighter version. Adding a splash of lime juice or a hint of chili powder can also elevate the flavors, catering to different taste preferences and dietary needs.

Meal Prep and Storage

This Healthy Butternut Squash Soup is an ideal candidate for meal prep. You can make a large batch and store it in individual portions, perfect for quick lunches or dinners throughout the week. The flavors tend to deepen after a day in the fridge, making it even more delicious when reheated. Just be sure to let it cool completely before transferring it to airtight containers.

For longer storage, you can freeze the soup for up to three months. To reheat, simply thaw it in the refrigerator overnight and warm it on the stove or in the microwave. This convenience makes it a go-to recipe for busy weeknights or for those moments when you crave a nutritious meal without the hassle of cooking from scratch.

Ingredients

Main Ingredients

1 medium butternut squash, peeled and cubed
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon ground ginger
1/2 teaspoon cumin
Salt and pepper to taste
2 tablespoons olive oil
1/2 cup coconut milk (optional)

Gather all the ingredients before starting.

Instructions

Prepare the Squash

Preheat your oven to 400°F (200°C). Toss the cubed butternut squash with olive oil, salt, and pepper. Spread it on a baking sheet and roast for 25 minutes or until tender.

Sauté Onions and Garlic

In a large pot, heat a tablespoon of olive oil over medium heat. Add the chopped onion and sauté until translucent. Add minced garlic and cook for another minute.

Combine Ingredients

Add the roasted butternut squash to the pot along with vegetable broth, ground ginger, and cumin. Bring to a boil, then reduce heat and simmer for 10 minutes.

Blend and Serve

Using an immersion blender, blend the soup until smooth. Stir in coconut milk if using, and adjust seasoning to taste. Serve warm.

Enjoy your healthy butternut squash soup!

Serving Suggestions

Serve this butternut squash soup with a dollop of Greek yogurt or a sprinkle of crumbled feta cheese for added creaminess and flavor. Pair it with a side of whole-grain bread or a fresh green salad to create a balanced meal. For a heartier option, consider adding cooked quinoa or lentils to the soup for extra protein and texture.

If you enjoy a bit of heat, a pinch of cayenne pepper or a drizzle of chili oil can add a delightful kick. Garnishing with fresh herbs like cilantro or parsley not only enhances the presentation but also adds a burst of freshness that complements the warm flavors of the soup.

Cooking Tips

When selecting butternut squash, look for one that feels heavy for its size and has a smooth, even skin. This indicates ripeness and better flavor. For ease of peeling and cutting, you can microwave the squash for a few minutes to soften the skin slightly before handling.

If you don't have an immersion blender, you can carefully transfer the soup in batches to a regular blender. Just be cautious with the hot liquid, and allow some steam to escape to prevent splattering. Blending until smooth is key to achieving that creamy texture that makes this soup so comforting.

Questions About Recipes

→ Can I freeze this soup?

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

→ What can I serve with this soup?

This soup pairs well with crusty bread or a fresh salad.

→ Is this soup vegan?

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

→ Can I make this soup spicy?

Absolutely! Add some red pepper flakes or a diced jalapeño for a spicy kick.