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 tablespoon olive oil; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon ground ginger; Salt and pepper to taste; 2 tablespoons lemon juice

Highlighted under: Healthy & Light

This Healthy Butternut Squash Soup is the perfect blend of flavors and nutrition, making it an ideal choice for a comforting meal.

Created by

Stella Cameron

Last updated on 2025-12-24T14:48:37.036Z

This soup is not only delicious but also packed with nutrients. Butternut squash is rich in vitamins A and C, making this soup a healthy choice for any season.

        Why You Will Love This Recipe
        Creamy texture without the cream, thanks to the natural sweetness of butternut squash
Packed with vitamins and antioxidants for a healthy meal
Easy to make and perfect for meal prep

      

Nutritional Benefits of Butternut Squash

Butternut squash is not only delicious but also packed with essential nutrients. It is an excellent source of vitamins A and C, which are vital for maintaining healthy skin and boosting your immune system. Additionally, its high fiber content aids in digestion and keeps you feeling full longer, making it a perfect ingredient for a healthy soup.

This vibrant squash is also rich in antioxidants, which help combat oxidative stress in the body. Incorporating butternut squash into your diet can support overall health and well-being, making this soup not just a comforting dish but also a nutritious choice for your meals.

Perfect for Any Occasion

Whether you're looking for a light lunch, cozy dinner, or a starter for a special occasion, this healthy butternut squash soup fits the bill. Its creamy texture and warm flavors make it a comforting choice that can easily impress guests or satisfy a family meal.

Moreover, this soup is versatile enough to be served year-round. In the fall, it highlights the seasonal flavors of squash, while in the spring and summer, it provides a refreshing yet hearty dish that can be enjoyed chilled or warm. With its rich taste and health benefits, it’s sure to become a staple in your recipe collection.

Meal Prep Made Easy

One of the best features of this butternut squash soup is its suitability for meal prep. You can easily make a large batch and store it in the refrigerator for up to five days or freeze it for later use. This makes it a fantastic option for busy weeks when you need a quick, nutritious meal on hand.

To reheat, simply warm it on the stove or in the microwave. You can also customize the soup by adding different toppings such as roasted seeds, croutons, or a dollop of yogurt to enhance the flavor and texture. This flexibility allows you to enjoy the soup in multiple ways throughout the week.

Ingredients

For the Soup

1 medium butternut squash, peeled and diced
1 tablespoon olive oil
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon ground ginger
Salt and pepper to taste
2 tablespoons lemon juice

Optional garnishes include pumpkin seeds or a drizzle of olive oil.

Instructions

Sauté the Vegetables

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

Cook the Squash

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

Blend the Soup

Using an immersion blender, blend the soup until smooth. If using a regular blender, allow to cool slightly before blending in batches.

Season and Serve

Stir in ground ginger, salt, pepper, and lemon juice. Adjust seasoning as needed before serving.

Serve warm, garnished with your choice of toppings.

Serving Suggestions

This healthy butternut squash soup pairs beautifully with a variety of accompaniments. Consider serving it with crusty bread or a fresh green salad to create a well-rounded meal. For a heartier option, you can add cooked quinoa or lentils directly into the soup for added protein and texture.

For an extra touch of flavor, try garnishing your soup with a sprinkle of toasted pumpkin seeds or a swirl of coconut cream. These additions not only enhance the visual appeal of your dish but also complement the natural sweetness of the butternut squash.

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 plan to freeze the soup, portion it into freezer-safe containers, leaving space at the top for expansion. It can be frozen for up to three months.

When you're ready to enjoy your frozen soup, simply thaw it in the refrigerator overnight before reheating. This ensures that the flavors remain intact and the texture remains creamy and delicious.

Variations to Try

Feel free to get creative with this healthy butternut squash soup recipe. You can add spices like cumin or nutmeg for a different flavor profile. For a spicy kick, consider adding a pinch of cayenne pepper or some chopped jalapeños during the cooking process.

If you prefer a different base, you can substitute vegetable broth with chicken broth for a richer taste. Additionally, you can incorporate other vegetables such as carrots or sweet potatoes for added depth and nutritional value. The possibilities are endless!

Questions About Recipes

→ Can I freeze this soup?

Yes, this soup freezes well. Store it in airtight containers for up to 3 months.

→ What can I substitute for vegetable broth?

You can use chicken broth or water, but vegetable broth adds more flavor.

→ Is this soup vegan?

Yes, this recipe is entirely plant-based and vegan-friendly.

→ How can I make this soup spicier?

Add a pinch of cayenne pepper or red pepper flakes during cooking for some heat.