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 large onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon ground cumin; Salt and pepper to taste; 1 tablespoon olive oil; Fresh parsley for garnish (optional)

Highlighted under: Healthy & Light

A warm and comforting healthy squash soup that’s perfect for chilly days.

Created by

Stella Cameron

Last updated on 2025-12-24T15:27:33.410Z

This healthy squash soup is the perfect blend of flavors and nutrition, making it a delightful choice for a wholesome meal.

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

      

The Benefits of Squash

Butternut squash is not only delicious, but it's also a nutritional powerhouse. Rich in vitamins A and C, it supports your immune system and promotes healthy skin. Additionally, its high fiber content aids digestion, making it a great choice for those looking to maintain a balanced diet. Including squash in your meals can help you feel fuller longer, making it a smart addition for weight management.

Moreover, butternut squash is low in calories and high in antioxidants, which can help combat oxidative stress in the body. The carotenoids found in squash can contribute to better eye health and may even reduce the risk of chronic diseases. By incorporating this vibrant vegetable into your diet, you're not just enjoying a tasty dish but also investing in your overall health.

Perfect for Meal Prep

This Healthy Squash Soup is an excellent option for meal prep enthusiasts. Its simplicity and ease of preparation mean you can whip up a large batch in no time. Store it in airtight containers in the fridge for up to a week, or freeze portions for later use. This way, you’ll always have a nutritious meal ready to go, perfect for busy weeknights or last-minute lunches.

Additionally, the flavors of the soup deepen and improve after a day in the fridge, making it a fantastic option for leftovers. Just reheat on the stove or in the microwave, and enjoy a warm and nourishing meal that tastes like it was just made. It’s a win-win for both your time and your taste buds!

Serving Suggestions

To elevate your Healthy Squash Soup, consider pairing it with a slice of crusty whole-grain bread or a light salad. The soup's creamy texture complements crunchy sides beautifully, creating a satisfying meal. You can also top the soup with a dollop of Greek yogurt or a sprinkle of roasted pumpkin seeds for added creaminess and texture, making it even more delightful.

For those looking to spice things up, adding a pinch of red pepper flakes or a splash of hot sauce can introduce a nice kick to the dish. This versatility allows you to customize each bowl to your taste preferences, ensuring that every serving is a delightful experience.

Ingredients

For the Soup

2 medium butternut squashes, peeled and cubed
1 large onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon ground cumin
Salt and pepper to taste
1 tablespoon olive oil
Fresh parsley for garnish (optional)

Mix the ingredients well for the best flavor.

Instructions

Sauté the Vegetables

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

Cook the Squash

Add the cubed butternut squash and vegetable broth to the pot. Stir in the ground cumin, and season with salt and pepper. Bring to a boil, then reduce heat and simmer for about 20 minutes, or until the squash is tender.

Blend the Soup

Using an immersion blender, puree the soup until smooth. You can also transfer the soup in batches to a blender if you don’t have an immersion blender.

Serve

Serve hot, garnished with fresh parsley if desired.

Enjoy your healthy squash soup!

Storage Tips

When it comes to storing your Healthy Squash Soup, allow it to cool completely before transferring it to an airtight container. Proper cooling helps prevent condensation, which can lead to a watery soup upon reheating. The soup can be stored in the refrigerator for up to a week, making it a convenient option for meal planning.

If you prefer to freeze the soup, it's best to do so in individual portions. Use freezer-safe containers or silicone bags to save space and make reheating easier. The soup can be kept in the freezer for up to three months. When you're ready to enjoy it, simply thaw overnight in the refrigerator before reheating on the stove or in the microwave.

Nutritional Information

One serving of this Healthy Squash Soup is not only satisfying but also nutritious. Typically, it can contain around 150 calories, depending on portion size and any additional toppings. This makes it a guilt-free option for anyone looking to enjoy a hearty meal without compromising their dietary goals.

The soup is also rich in essential vitamins and minerals, including vitamin A, vitamin C, potassium, and magnesium. This nutrient density makes it beneficial for maintaining energy levels and supporting overall health. Plus, the fiber content contributes to digestive health, ensuring you feel great inside and out.

Questions About Recipes

→ Can I use frozen squash?

Yes, frozen squash works well in this recipe. Just make sure to thaw it before cooking.

→ How can I make this soup spicier?

You can add a pinch of cayenne pepper or some diced jalapeños for heat.

→ Can I store leftovers?

Absolutely! Store leftover soup in an airtight container in the fridge for up to 4 days.

→ Is this soup vegan?

Yes, the soup is completely vegan as it contains no animal products.