Healthy Squash Soup

Name: Healthy Squash Soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 2 cups butternut squash, peeled and cubed; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon olive oil; Salt and pepper to taste; Optional: a pinch of nutmeg for extra flavor

Highlighted under: Healthy & Light

Warm up with a bowl of this nutritious and delicious healthy squash soup, packed with flavor and health benefits.

Created by

Stella Cameron

Last updated on 2025-12-24T15:03:43.250Z

This Healthy Squash Soup is not only a comforting meal but also a great way to incorporate seasonal vegetables into your diet. It's creamy without the cream, thanks to the natural smoothness of cooked squash.

        Why You'll Love This Recipe
        Packed with vitamins from squash and other veggies
Creamy texture without heavy cream
Easy to make and perfect for meal prep
Warm and satisfying for chilly days

      

Nutritional Benefits of Squash

Squash is a powerhouse of nutrition, offering a wealth of vitamins and minerals that contribute to overall health. Butternut squash, in particular, is rich in vitamins A and C, both of which are essential for maintaining a healthy immune system. These vitamins also support skin health and promote good vision. The fiber content in squash helps regulate digestion, making it a great choice for a healthy diet.

In addition to its vitamins, squash is low in calories and high in antioxidants. This means you can indulge in a hearty bowl of soup without the guilt. The antioxidants found in squash can help combat oxidative stress in the body, reducing the risk of chronic diseases. Incorporating squash into your meals can help you feel satisfied while nourishing your body.

Perfect for Meal Prep

This healthy squash soup is not only delicious but also an excellent choice for meal prep. Making a large batch allows you to have nutritious meals ready for the week ahead. Simply store the soup in airtight containers in the refrigerator, and it will stay fresh for up to five days. You can also freeze portions for up to three months, making it easy to enjoy a warm, comforting meal anytime.

To reheat, simply warm the soup on the stove or in the microwave. If you prefer a creamier texture, you can add a splash of vegetable broth or a little water when reheating. This flexibility makes it a convenient option for busy weeknights or quick lunches.

Serving Suggestions and Variations

While this squash soup is delicious on its own, you can elevate it with various toppings and garnishes. A drizzle of high-quality olive oil adds richness, while a sprinkle of fresh herbs like parsley or thyme brings a burst of freshness. For a bit of crunch, consider adding toasted pumpkin seeds or croutons. These toppings not only enhance the flavor but also add interesting textures to your soup.

For those looking to mix things up, try adding other vegetables to the soup. Carrots, sweet potatoes, or even a handful of spinach can introduce new flavors and nutrients. If you enjoy a bit of spice, a dash of cayenne pepper or red pepper flakes can lend a warming kick. Be creative with your ingredients to make this soup uniquely yours!

Ingredients

Gather the following ingredients for a delicious healthy squash soup:

Main Ingredients

2 cups butternut squash, peeled and cubed
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon olive oil
Salt and pepper to taste
Optional: a pinch of nutmeg for extra flavor

Make sure to have all your ingredients prepped before starting to cook.

Instructions

Follow these simple steps to create your healthy squash soup:

Sauté the Vegetables

In a large pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, sautéing until they are soft and fragrant, about 5 minutes.

Cook the Squash

Add the cubed butternut squash to the pot, along with the vegetable broth. Bring to a boil, then reduce the heat and let it simmer for about 25 minutes, or until the squash is tender.

Blend the Soup

Using an immersion blender, carefully blend the soup until smooth. If you don’t have an immersion blender, you can transfer the mixture to a blender in batches.

Season and Serve

Season with salt, pepper, and nutmeg if desired. Serve hot, garnished with a drizzle of olive oil or a sprinkle of fresh herbs.

Enjoy your homemade healthy squash soup!

Storage Tips

To ensure the freshness of your healthy squash soup, proper storage is key. Allow the soup to cool completely before transferring it to airtight containers. This will prevent condensation from forming, which can lead to spoilage. Store the soup in the refrigerator if you plan to consume it within five days, or freeze it for longer storage.

When freezing, consider portioning the soup into individual servings. This makes it easy to grab a quick meal when needed. Label the containers with the date so you can keep track of how long they’ve been stored. For best quality, consume frozen soup within three months.

Healthier Alternatives

One of the best aspects of this healthy squash soup is its versatility. If you're looking for ways to make it even healthier, consider using low-sodium vegetable broth to reduce sodium intake. You can also experiment with different herbs and spices to enhance flavor without adding calories.

For those who are dairy-free, this soup is naturally vegan. However, if you want to add creaminess without dairy, consider blending in some soaked cashews or coconut milk. These alternatives will provide a rich texture while keeping the soup light and nutritious.

Questions About Recipes

→ Can I use frozen squash for this recipe?

Yes, frozen squash works well! Just adjust the cooking time if necessary.

→ How long can I store the soup?

The soup can be stored in the refrigerator for up to 5 days in an airtight container.

→ Can I freeze the soup?

Absolutely! Let it cool completely, then transfer to freezer-safe containers. It can be frozen for up to 3 months.

→ What can I serve with the soup?

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