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 olive oil; 1 teaspoon ground cumin; Salt and pepper to taste; Optional toppings: pumpkin seeds, fresh herbs

Highlighted under: Healthy & Light

A comforting and nutritious soup that highlights the natural sweetness of squash, perfect for any season.

Created by

Stella Cameron

Last updated on 2025-12-24T15:39:38.184Z

This Healthy Squash Soup is not only delicious but also packed with vitamins and minerals. Perfect for a cozy dinner or a light lunch!

        Why You Will Love This Recipe
        Rich and creamy texture without the added calories
Naturally sweet and satisfying flavor
Great way to use seasonal squash and vegetables

      

The Benefits of Squash in Your Diet

Squash is a versatile vegetable that comes in various types, each offering unique flavors and nutritional benefits. Butternut squash, in particular, is rich in vitamins A and C, which are essential for maintaining healthy skin and vision. Additionally, it contains antioxidants that help combat oxidative stress in the body, making it a great choice for anyone looking to enhance their overall health.

Incorporating squash into your meals can also aid in digestion. High in fiber, it promotes a healthy digestive tract and can help prevent constipation. Plus, the natural sweetness of squash means you can enjoy a satisfying dish without the need for added sugars. This makes it an ideal ingredient for nutritious soups and purees.

Perfect for All Seasons

One of the great things about healthy squash soup is its adaptability throughout the year. In the fall and winter, when squash is in season, you can use fresh ingredients for a heartwarming dish. During the spring and summer, you can still enjoy this soup by incorporating other seasonal vegetables like zucchini or carrots, making it a year-round favorite.

This soup is also an excellent meal prep option. You can make a large batch, store it in the refrigerator, and enjoy it throughout the week. Just reheat and garnish with your favorite toppings for a quick and nutritious meal that fits your busy lifestyle.

Customization and Variations

One of the joys of cooking is making a dish your own, and this healthy squash soup is no exception. You can easily customize it by adding spices like ginger or nutmeg for a warm, spicy kick. If you prefer a creamier texture, consider stirring in a splash of coconut milk or a dollop of Greek yogurt before serving.

For those who enjoy a bit of heat, adding a pinch of cayenne pepper or chili flakes can elevate the flavor profile. You can even experiment with different types of squash, such as acorn or kabocha, to discover new tastes and textures. The possibilities are endless!

Ingredients

Ingredients for Healthy Squash Soup

1 medium butternut squash, peeled and diced
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon olive oil
1 teaspoon ground cumin
Salt and pepper to taste
Optional toppings: pumpkin seeds, fresh herbs

Instructions

Sauté the Vegetables

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

Add Squash and Broth

Add the diced butternut squash and vegetable broth to the pot. Bring to a boil, then reduce heat and let simmer for 20 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, transfer the mixture to a regular blender in batches.

Season and Serve

Add ground cumin, salt, and pepper to taste. Serve hot, garnished with optional toppings like pumpkin seeds or fresh herbs.

Storage Tips

To ensure your healthy squash soup stays fresh, store it in an airtight container in the refrigerator. It can typically last for about 3 to 5 days. If you want to keep it longer, consider freezing the soup in individual portions. Just make sure to leave some space at the top of the container, as liquids expand when frozen.

When reheating, do so gently on the stove or in the microwave. If the soup thickens after refrigeration, you can add a little vegetable broth or water to reach your desired consistency.

Nutritional Information

This healthy squash soup is not only delicious but also packed with essential nutrients. A serving typically contains a good balance of carbohydrates, fiber, and healthy fats, making it a filling meal. The butternut squash provides a natural sweetness while being low in calories, which is perfect for those watching their intake.

Additionally, the combination of garlic and onion adds flavor and potential health benefits, including immune support. With the added benefits of the vegetable broth, you're not just enjoying a tasty dish—you're nourishing your body with every spoonful.

Serving Suggestions

This healthy squash soup can be served as a starter or as a main dish, depending on your preference. Pair it with a slice of whole-grain bread or a crisp salad for a well-rounded meal. The creaminess of the soup complements crunchy toppings like pumpkin seeds, which add not only flavor but also a satisfying crunch.

For a more filling option, consider serving the soup alongside a protein source, such as grilled chicken or chickpeas, to boost the nutritional value. This flexibility makes it an excellent choice for any dining occasion, from family dinners to cozy nights in.

Questions About Recipes

→ Can I use frozen squash?

Yes, frozen squash can be used in this recipe. Just adjust the cooking time if needed.

→ How can I make this soup creamier?

For a creamier texture, consider adding a splash of coconut milk or heavy cream before serving.

→ Can I add other vegetables?

Absolutely! Carrots, celery, or sweet potatoes can be great additions to this soup.

→ How do I store leftovers?

Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat on the stove or in the microwave.