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 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

Highlighted under: Healthy & Light

A delicious and nutritious squash soup that warms the soul.

Created by

Stella Cameron

Last updated on 2025-12-24T15:42:37.355Z

This Healthy Squash Soup is not just comforting but also packed with nutrients. Perfect for chilly days, it’s an excellent way to incorporate more vegetables into your diet.

        Why You Will Love This Recipe
        Rich and creamy texture without the heavy cream
Naturally sweet flavors from roasted squash
Quick and easy to make, perfect for weeknight dinners

      

The Benefits of Squash

Butternut squash is not only delicious but also packed with nutrients. This vibrant vegetable is rich in vitamins A and C, essential for maintaining healthy vision and a strong immune system. Additionally, it contains a good amount of dietary fiber, which aids digestion and promotes a feeling of fullness, making it an excellent choice for those looking to maintain a healthy weight.

Beyond its nutritional profile, squash is incredibly versatile. It can be roasted, pureed, or used in soups, salads, and even desserts. This recipe capitalizes on its natural sweetness, enhanced by the roasting process, which brings out the squash's rich flavors. Incorporating squash into your diet can help diversify your meals while supporting overall health.

Cooking Tips for Perfect Soup

To achieve the perfect consistency and flavor in your squash soup, consider roasting the butternut squash before adding it to the pot. Roasting caramelizes the natural sugars and enhances the depth of flavor, resulting in a richer soup. Simply toss the cubed squash with a bit of olive oil and roast in the oven until tender and slightly browned.

Don't forget to adjust the seasoning to your preference. After blending the soup, taste it and add additional salt, pepper, or even a pinch of cayenne pepper for a subtle kick. This step ensures that the soup is perfectly balanced and tailored to your taste buds. Feel free to experiment with herbs and spices that you enjoy!

Serving Suggestions

This healthy squash soup is perfect on its own, but it can also be paired with various accompaniments to elevate your dining experience. Consider serving it with a slice of crusty whole-grain bread or a light salad for a complete meal. The bread is ideal for dipping, allowing you to savor every last drop of the creamy soup.

For an extra touch, drizzle a bit of olive oil or coconut cream on top before serving, along with the fresh parsley. This not only adds a beautiful presentation but also enhances the flavor profile. Whether you enjoy it as a starter or a main dish, this soup is sure to impress your family and friends.

Ingredients

Ingredients for Healthy Squash Soup

2 medium butternut squashes, peeled and cubed
1 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

Make sure to have all ingredients prepared before starting.

Instructions

Sauté the vegetables

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

Cook the squash

Add the cubed butternut squash and ground cumin to the pot. Stir for a few minutes before adding the vegetable broth.

Simmer

Bring the soup to a boil, then reduce the heat and let it simmer for about 20 minutes, or until the squash is tender.

Blend the soup

Using an immersion blender, blend the soup until smooth. If using a regular blender, let the soup cool slightly before blending in batches.

Season and serve

Season with salt and pepper to taste. Serve hot, garnished with fresh parsley.

Enjoy your warm and healthy squash soup!

Nutritional Information

This healthy squash soup is not only delicious but also aligns well with various dietary needs. Each serving is low in calories yet high in essential nutrients, making it an excellent choice for anyone looking to maintain a balanced diet. The combination of butternut squash and vegetable broth provides a hearty meal without the heaviness of cream-based soups.

Furthermore, this recipe is vegan and gluten-free, making it suitable for a wide range of diets. It’s a comforting option for chilly evenings, ensuring that everyone can enjoy a warm bowl without compromising on health. The wholesome ingredients make it a guilt-free indulgence that you can feel good about serving to your loved ones.

Storage and Reheating

If you find yourself with leftovers, this soup stores remarkably well. Allow the soup to cool completely before transferring it to an airtight container. It can be stored in the refrigerator for up to five days or frozen for up to three months. When reheating, simply warm it on the stove over low heat, stirring occasionally until heated through.

For frozen leftovers, it’s best to thaw them overnight in the refrigerator before reheating. This method helps maintain the soup's creamy texture and flavor. If the soup seems a bit thick after reheating, feel free to add a splash of vegetable broth or water to reach your desired consistency.

Variations to Try

This healthy squash soup is a fantastic base recipe that can be easily customized to suit your taste preferences. For a spicy twist, consider adding diced jalapeños or a sprinkle of red pepper flakes during the cooking process. The heat complements the natural sweetness of the squash beautifully, creating a delightful contrast.

For added creaminess without the heavy cream, you can stir in a dollop of Greek yogurt or coconut milk before serving. This will enhance the texture while keeping the soup light and nutritious. Experimenting with different spices, such as nutmeg or coriander, can also yield exciting new flavors, making this soup a versatile option for any night of the week.

Questions About Recipes

→ Can I use other types of squash?

Yes, you can use acorn or pumpkin squash as alternatives.

→ Can I make this soup ahead of time?

Absolutely! The soup can be stored in the refrigerator for up to 3 days.

→ Is this soup vegan?

Yes, this recipe is entirely plant-based and vegan-friendly.

→ How can I add more protein?

You can add cooked lentils or chickpeas to the soup for added protein.