Healthy Squash Soup

Name: Healthy 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; 2 tablespoons olive oil; Salt and pepper to taste; 1 teaspoon ground cumin; 1/2 teaspoon paprika

Highlighted under: Healthy & Light

Enjoy a warm, comforting bowl of healthy squash soup that is both nutritious and delicious.

Created by

Stella Cameron

Last updated on 2025-12-24T14:24:39.584Z

This healthy squash soup is packed with flavor and nutrients. Perfect for a chilly day, it's a delightful way to enjoy seasonal squash.

        Why You'll Love This Recipe
        Rich, creamy texture without heavy cream
Packed with vitamins and minerals from fresh squash
Easy to make and perfect for meal prep

      

A Nutrient Powerhouse

Butternut squash is not just a delicious addition to your meals; it's also a powerhouse of nutrients. Rich in vitamins A and C, this vibrant vegetable supports healthy vision and boosts your immune system. Its high fiber content aids in digestion and promotes a feeling of fullness, making it an excellent choice for anyone looking to maintain a healthy diet.

Additionally, butternut squash contains antioxidants such as beta-carotene, which can help combat oxidative stress in the body. This means that enjoying a bowl of squash soup not only warms your soul but also nourishes your body at the same time. It’s a win-win for your taste buds and your health!

Perfect for Any Season

This healthy squash soup is versatile enough to be enjoyed all year round. In the colder months, it serves as a comforting dish that warms you from the inside out. The creamy texture and hearty flavor make it a perfect pair with crusty bread or a fresh salad.

Even in warmer weather, you can serve this soup chilled for a refreshing twist. Simply let it cool and blend again before serving. Add a squeeze of lemon or a dollop of yogurt for added zest and creaminess. This adaptability makes it an ideal recipe to keep on hand, whether serving guests or enjoying a cozy night in.

Meal Prep Friendly

If you're looking to streamline your weekly meal prep, this healthy squash soup is an excellent choice. It can be made in large batches and stored in the refrigerator for up to five days or frozen for up to three months. This means you can enjoy a wholesome meal in minutes, just by reheating.

To reheat, simply warm on the stovetop or in the microwave, and consider adding a splash of vegetable broth to adjust the consistency if needed. This convenience allows you to enjoy delicious, homemade soup without the fuss, saving you time on busy days.

Ingredients

Main Ingredients

1 medium butternut squash, peeled and diced
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
2 tablespoons olive oil
Salt and pepper to taste
1 teaspoon ground cumin
1/2 teaspoon paprika

Enjoy the vibrant flavors of this soup!

Instructions

Sauté the Aromatics

In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, sautéing until the onion is translucent.

Cook the Squash

Add the diced butternut squash to the pot and stir well. Season with cumin, paprika, salt, and pepper. Cook for about 5 minutes.

Add Broth and Simmer

Pour in the vegetable broth and bring the mixture to a boil. Reduce heat and let it simmer for 25 minutes, or until the squash is tender.

Blend the Soup

Using an immersion blender, blend the soup until smooth. If using a regular blender, blend in batches and return to the pot.

Serve and Enjoy

Serve hot, garnished with a drizzle of olive oil or a sprinkle of fresh herbs, if desired.

Enjoy your healthy and delicious squash soup!

Tips for the Best Squash Soup

To enhance the flavor of your squash soup, consider roasting the butternut squash before adding it to the pot. This process caramelizes the natural sugars in the squash, bringing out its sweetness and depth of flavor. Simply chop the squash, toss it with a bit of olive oil, and roast at 400°F (200°C) for about 25-30 minutes until tender and slightly golden.

Don't hesitate to experiment with spices! While cumin and paprika are great for adding warmth, you could try incorporating ginger or a pinch of nutmeg for an extra flavor dimension. Adjust the seasoning according to your palate, and feel free to add fresh herbs like thyme or rosemary for an aromatic twist.

Serving Suggestions

When serving your healthy squash soup, consider adding toppings that complement its rich flavor. A drizzle of high-quality olive oil or a spoonful of coconut cream can elevate the dish and add a luxurious touch. For a crunchy contrast, sprinkle some roasted pumpkin seeds or croutons on top just before serving.

Pairing your soup with a side of whole-grain bread or a light salad can round out the meal beautifully. A simple arugula salad with lemon vinaigrette provides a refreshing contrast to the creamy soup, making for a satisfying dining experience.

Storing and Reheating

To store your healthy squash soup, allow it to cool completely before transferring it to an airtight container. Keep it in the refrigerator for up to five days, or freeze it for longer storage. When freezing, consider portioning it into individual servings for easy reheating later.

When you're ready to enjoy your soup, simply reheat on the stovetop over low heat, stirring occasionally. If it has thickened too much, add a little vegetable broth or water to reach your desired consistency. Always taste and adjust the seasoning after reheating, as flavors can sometimes mellow during storage.

Questions About Recipes

→ Can I use other types of squash?

Yes, you can substitute other squash varieties like acorn or pumpkin.

→ How can I make this soup spicier?

Add a pinch of cayenne pepper or some diced jalapeños during cooking.

→ Can I freeze this soup?

Absolutely! Let it cool completely, then store in airtight containers for up to 3 months.

→ What can I serve with the soup?

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