Healthy Squash Soup

Name: Healthy Squash Soup
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Ingredients: 2 medium butternut squashes, peeled and diced; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon olive oil; Salt and pepper to taste; 1/2 teaspoon ground nutmeg; 1/2 cup coconut milk (optional)

Highlighted under: Healthy & Light

Warm, comforting, and nutritious, this healthy squash soup is perfect for any season.

Created by

Stella Cameron

Last updated on 2025-12-24T14:51:37.164Z

This healthy squash soup is not only delicious but also packed with nutrients. Made with fresh squash, it’s a delightful way to enjoy the flavors of fall.

        Why You'll Love This Recipe
        Rich, creamy texture without heavy cream
Naturally sweet flavor from roasted squash
Packed with vitamins and minerals

      

A Nutritional Powerhouse

This healthy squash soup is not just delicious but also a nutritional powerhouse. Butternut squash is rich in vitamins A and C, which are essential for maintaining good vision and a robust immune system. The addition of garlic and onion boosts the soup's health benefits further, providing anti-inflammatory properties and antioxidants that help protect your body from various ailments.

Moreover, the use of vegetable broth ensures that this soup remains low in calories while still packed with flavor. This makes it an excellent choice for anyone looking to enjoy a satisfying meal without overindulging. Plus, the natural sweetness of the roasted squash means you won't need to add any sugars, keeping the recipe wholesome and nourishing.

Versatile and Customizable

One of the best things about this squash soup is its versatility. You can easily customize the recipe to suit your taste preferences or dietary requirements. For a spicier kick, consider adding a pinch of cayenne pepper or some freshly grated ginger. If you're a fan of herbs, try incorporating fresh thyme or rosemary for an aromatic twist that complements the squash beautifully.

Additionally, you can switch out butternut squash for other varieties like acorn or pumpkin, allowing for seasonal variations. This adaptability makes it a perfect choice for meal prep, as you can enjoy a different flavor profile each time while still embracing the health benefits of squash.

Perfect for Any Occasion

This healthy squash soup is perfect for any occasion, whether it’s a cozy dinner at home, a gathering with friends, or even a holiday feast. Its warm, comforting flavor makes it ideal for chilly days, and it can easily be served as an appetizer or a main course. Pair it with crusty bread or a fresh salad for a complete meal that satisfies your cravings.

What’s more, this soup is a fantastic option for those following vegetarian or vegan diets. With its rich, creamy texture coming from the squash and optional coconut milk, everyone at the table can enjoy a hearty bowl without compromising on flavor or nutrition. You’ll find that this soup not only warms the body but also nourishes the soul.

Ingredients

Gather all the ingredients before you start cooking.

Ingredients

2 medium butternut squashes, peeled and diced
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon olive oil
Salt and pepper to taste
1/2 teaspoon ground nutmeg
1/2 cup coconut milk (optional)

Make sure to check your pantry for any additional spices you might want to add.

Instructions

Follow these simple steps to create your healthy squash soup.

Sauté the Aromatics

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

Add Garlic and Squash

Add the minced garlic and diced butternut squash to the pot, stirring for a couple of minutes until fragrant.

Pour in the Broth

Pour in the vegetable broth and bring to a boil. Reduce heat and let it simmer for about 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 desired, stir in the coconut milk for extra creaminess.

Season and Serve

Season with salt, pepper, and nutmeg to taste. Serve hot, garnished with a drizzle of olive oil or a sprinkle of herbs.

Enjoy your healthy squash soup with crusty bread or a side salad!

Storage and Reheating Tips

If you have leftover squash soup, storing it is a breeze. Allow the soup to cool completely before transferring it to airtight containers. It can be stored in the refrigerator for up to five days or frozen for up to three months. Just be sure to label your containers with the date, so you know when to enjoy your delicious leftovers.

When you're ready to enjoy your soup again, simply reheat it on the stove over medium heat until warmed through. If you find the soup has thickened too much in the fridge or freezer, you can easily add a splash of vegetable broth or water to reach your desired consistency.

Serving Suggestions

This healthy squash soup is versatile enough to be served in various ways. For a comforting meal, pour the soup into bowls and top with a drizzle of olive oil, a sprinkle of pumpkin seeds, or a dollop of yogurt for added creaminess. Fresh herbs like cilantro or parsley can also enhance the presentation and flavor.

For a more gourmet touch, consider pairing the soup with a grilled cheese sandwich or a slice of warm sourdough bread. This combination not only makes for a satisfying meal but also adds a delightful contrast of textures that will leave you craving more.

Questions About Recipes

→ Can I use frozen squash?

Yes, frozen squash can be used. Just ensure it’s thawed before cooking.

→ How can I make this soup vegan?

This recipe is already vegan! Just skip the coconut milk if you prefer a lighter soup.

→ Can I store leftovers?

Absolutely! Store in an airtight container in the refrigerator for up to 4 days.

→ What can I serve with this soup?

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