Healthy Squash Soup

Name: Healthy Squash Soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 2 medium butternut squashes, peeled and cubed; 1 medium onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon ground cumin; 1 teaspoon ground coriander; Salt and pepper to taste; 1 tablespoon olive oil; 1/2 cup coconut milk (optional for creaminess)

Highlighted under: Healthy & Light

A warm and comforting bowl of nutritious squash soup, perfect for any season.

Created by

Stella Cameron

Last updated on 2025-12-24T15:21:37.876Z

Discover the warmth and flavor of this healthy squash soup that combines seasonal squash with aromatic spices. Perfect for a cozy night in or as a starter for dinner parties, this soup is both nutritious and delicious!

        Why You'll Love This Recipe
        Rich and creamy texture without the heavy cream
Packed with vitamins and minerals from fresh squash
A delightful blend of spices that warms your soul
Perfect for meal prep and freezing for later enjoyment

      

Nutritional Benefits of Squash

Butternut squash is a powerhouse of nutrients, making this soup not just delicious but also incredibly healthy. It's rich in vitamins A and C, which are essential for maintaining good vision and a strong immune system. The high fiber content promotes digestive health, ensuring you feel full and satisfied after each bowl.

In addition to vitamins, butternut squash provides a good amount of potassium, which is crucial for heart health. This creamy soup without the heavy cream allows you to enjoy all the flavors and nutrients without the extra calories, making it an excellent option for those watching their weight.

Perfect for Any Occasion

Whether you’re hosting a cozy gathering or simply looking for a comforting meal on a chilly day, this healthy squash soup fits the bill. Its warm, inviting flavors make it a favorite for family dinners, while its vibrant color adds a touch of elegance to any table setting.

This soup is also an excellent starter for holiday meals or a light lunch option when paired with a fresh salad. Its versatility ensures it can be enjoyed year-round, adapting to the seasonal produce available.

Meal Prep and Storage Tips

One of the best aspects of this squash soup is its suitability for meal prep. You can easily make a large batch and store individual portions in airtight containers, making it a quick and convenient option for busy weekdays. Simply reheat on the stove or in the microwave for a healthy meal in minutes.

If you want to freeze the soup, let it cool completely before transferring it to freezer-safe containers. This way, you can enjoy a bowl of comforting squash soup whenever you need a nutritious pick-me-up without any extra effort.

Ingredients

For the Soup

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

Feel free to add your favorite herbs or spices!

Instructions

Sauté the Aromatics

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 the Squash

Add the cubed butternut squash to the pot and stir to combine with the onions and garlic. Cook for another 5 minutes.

Simmer the Soup

Pour in the vegetable broth and add the cumin and coriander. Bring to a boil, then reduce the heat to low and let simmer for 20 minutes, or until the squash is tender.

Blend the Soup

Using an immersion blender, puree the soup until smooth. If you prefer a chunkier texture, blend only half of the soup and mix it back in.

Add Coconut Milk

Stir in the coconut milk (if using) and season with salt and pepper to taste. Warm through before serving.

Garnish with fresh herbs or a drizzle of olive oil if desired.

Serving Suggestions

This healthy squash soup can be enjoyed on its own, but it pairs beautifully with various accompaniments. Consider serving it with warm, crusty bread for dipping, or garnish with a sprinkle of toasted pumpkin seeds for an added crunch and nutty flavor.

For those who enjoy a bit of spice, a drizzle of chili oil or a sprinkle of red pepper flakes can elevate the flavors even further. A dollop of yogurt or a swirl of additional coconut milk can add a creamy finish that enhances the overall experience.

Variations to Try

Feel free to experiment with different types of squash, such as acorn or kabocha, to give this soup a unique twist. Each variety has its own distinct flavor profile, allowing you to customize the soup to your liking.

You can also add other vegetables like carrots, sweet potatoes, or even a handful of fresh spinach or kale for extra nutrients. Mixing in some cooked lentils or beans can enhance the protein content, making it a heartier meal option.

The Importance of Spices

The spices in this healthy squash soup play a crucial role in developing its rich flavor. Cumin and coriander not only add warmth but also enhance the natural sweetness of the squash, creating a harmonious balance that delights the palate.

Don't hesitate to adjust the spices to suit your taste. Adding a pinch of cinnamon or nutmeg can give the soup a cozy, autumnal touch, while fresh herbs like thyme or rosemary can introduce a refreshing note. Tailoring the spice blend allows you to make the recipe truly your own.

Questions About Recipes

→ Can I use frozen squash for this recipe?

Yes, frozen butternut squash works well. Just adjust the cooking time as needed.

→ Is this soup vegan?

Yes, as long as you use vegetable broth and omit the coconut milk if desired.

→ How can I store leftovers?

Store in an airtight container in the refrigerator for up to 3 days or freeze for up to 3 months.

→ Can I add other vegetables?

Absolutely! Carrots, sweet potatoes, or even spinach can be great additions.