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; 1 teaspoon ground cumin; 1/2 teaspoon ground nutmeg; Salt and pepper to taste; 2 tablespoons olive oil; Fresh herbs for garnish (optional)

Highlighted under: Healthy & Light

A warm and comforting bowl of healthy squash soup, perfect for chilly days.

Created by

Stella Cameron

Last updated on 2025-12-24T15:12:50.073Z

This healthy squash soup is not only nutritious but also delicious. With its creamy texture and rich flavor, it's a perfect meal for any time of the year.

        Why You'll Love This Recipe
        Rich and creamy without the guilt
Packed with vitamins and nutrients
Perfectly spiced for a comforting flavor

      

The Nutritional Benefits of Squash

Butternut squash is not only delicious but also loaded with nutrients. This vibrant vegetable is rich in vitamins A and C, which are essential for maintaining good vision, skin health, and a strong immune system. Including butternut squash in your diet can provide a significant boost to your overall health, making this soup a fantastic choice for nourishing your body during the colder months.

Additionally, butternut squash is a great source of dietary fiber, which aids digestion and helps keep you feeling full longer. This makes our healthy squash soup not only satisfying but also a great option for those looking to manage their weight. Plus, the natural sweetness of the squash adds a comforting flavor that enhances the overall enjoyment of the dish.

Perfect for Meal Prep

This healthy squash soup is ideal for meal prep. You can easily make a large batch at the beginning of the week, store it in the fridge, and enjoy it for lunch or dinner on busy days. The flavors deepen and improve as the soup sits, making it a delicious option that gets better over time.

To store, simply let the soup cool completely before transferring it to an airtight container. It can be kept in the refrigerator for up to five days or frozen for longer storage. When you're ready to eat, just reheat on the stove or in the microwave, and you'll have a warm, comforting meal in no time.

Variations and Additions

While this recipe is delightful as is, you can customize it to suit your taste preferences. Consider adding other vegetables like carrots or sweet potatoes for added flavor and nutrition. You could also incorporate spices like ginger or cayenne pepper for an extra kick, transforming the soup into a more exotic dish.

For those who enjoy a creamier texture, a splash of coconut milk or a dollop of Greek yogurt can elevate the soup’s richness while still keeping it healthy. Don't hesitate to experiment with toppings too—croutons, roasted seeds, or a sprinkle of cheese can add delightful texture and flavor to each bowl.

Ingredients

For the Soup

1 medium butternut squash, peeled and diced
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon ground cumin
1/2 teaspoon ground nutmeg
Salt and pepper to taste
2 tablespoons olive oil
Fresh herbs for garnish (optional)

Make sure all ingredients are fresh for the best flavor.

Instructions

Sauté the Vegetables

In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes. Stir in the minced garlic and cook for another minute.

Add Squash and Spices

Add the diced butternut squash, ground cumin, nutmeg, salt, and pepper to the pot. Stir well to combine.

Pour in Vegetable Broth

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

Blend the Soup

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

Serve and Garnish

Serve hot, garnished with fresh herbs if desired. Enjoy your healthy squash soup!

This soup can be stored in the refrigerator for up to 3 days.

Storing Leftovers

If you have leftover squash soup, you're in luck! It can be stored in the refrigerator for up to five days. Just make sure to cool it down to room temperature before transferring it to an airtight container. When you're ready to enjoy it again, simply reheat on the stove or microwave, adding a splash of broth if it has thickened.

For longer storage, you can freeze the soup for up to three months. Portion it into freezer-safe containers, leaving some space at the top for expansion as it freezes. When you're ready to serve, thaw it in the refrigerator overnight and reheat for a quick and nutritious meal.

Serving Suggestions

This healthy squash soup pairs wonderfully with a variety of sides. A simple mixed green salad with a light vinaigrette can add freshness and crunch. Alternatively, serve it alongside a slice of whole-grain bread or a warm baguette to soak up every last drop of the creamy soup.

For a heartier meal, consider adding a protein source like grilled chicken, chickpeas, or lentils to the soup. This not only enhances the nutritional profile but also makes the dish more filling, perfect for a cozy dinner.

Health Considerations

One of the best aspects of this healthy squash soup is its suitability for various dietary needs. It is naturally vegan and gluten-free, making it an excellent choice for those with dietary restrictions. The use of vegetable broth ensures that all ingredients align with plant-based eating.

Always be mindful of your personal health goals when making this soup. If you're watching your sodium intake, opt for low-sodium vegetable broth and adjust the seasoning to taste. This way, you can enjoy a comforting bowl of soup while keeping your health in check.

Questions About Recipes

→ Can I use other types of squash?

Yes, you can use acorn squash or pumpkin for different flavors.

→ Is this soup vegan?

Yes, this recipe is completely vegan as it uses vegetable broth.

→ How can I make the soup creamier?

You can add a splash of coconut milk or a dollop of yogurt when serving.

→ Can I freeze this soup?

Yes, this soup freezes well. Just let it cool completely before transferring to freezer-safe containers.