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 squash, peeled and cubed; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon ground cumin; 1 teaspoon ground ginger; Salt and pepper, to taste; 1 tablespoon olive oil

Highlighted under: Healthy & Light

Enjoy a warm and comforting bowl of healthy squash soup, perfect for any season.

Created by

Stella Cameron

Last updated on 2025-12-24T15:45:40.458Z

This healthy squash soup is not only delicious but also packed with nutrients. It’s a great way to enjoy seasonal vegetables in a comforting way.

        Why You'll Love This Recipe
        Creamy texture without heavy cream
Rich in vitamins and minerals from squash
Perfectly spiced for a warm, cozy flavor

      

The Benefits of Squash

Butternut squash is not only delicious but also packed with nutrients. It's an excellent source of vitamins A and C, which are essential for maintaining healthy skin and boosting your immune system. The bright orange color of the squash indicates a high beta-carotene content, a powerful antioxidant that helps protect your cells from damage.

In addition to vitamins, butternut squash is rich in dietary fiber, which aids digestion and promotes a feeling of fullness. This can be particularly beneficial for those looking to maintain a healthy weight. Incorporating squash into your diet can also help regulate blood sugar levels, making it a smart choice for diabetics.

Perfect for Meal Prep

This healthy squash soup is an ideal candidate for meal prep. You can make a big batch at the beginning of the week, portion it out, and store it in the refrigerator or freezer. It reheats well, making it a convenient option for quick lunches or dinners on busy days.

When stored properly in an airtight container, the soup can last for up to five days in the fridge or three months in the freezer. Simply reheat it on the stove or in the microwave, and you’ll have a warm, nutritious meal ready in minutes.

Customizing Your Soup

One of the great things about this squash soup recipe is its versatility. You can easily customize it by adding different spices or ingredients. For a bit of heat, consider adding a pinch of cayenne pepper or red pepper flakes. If you prefer a sweeter flavor, a dash of maple syrup can enhance the natural sweetness of the squash.

Feel free to experiment with different herbs and garnishes as well. Fresh thyme, rosemary, or a sprinkle of pumpkin seeds can add an extra layer of flavor and texture to your soup. Making this recipe your own is part of the fun!

Ingredients

Main Ingredients

2 medium butternut squash, peeled and cubed
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon ground cumin
1 teaspoon ground ginger
Salt and pepper, to taste
1 tablespoon olive oil

Make sure to use fresh ingredients for the best flavor.

Instructions

Sauté the Vegetables

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

Add the Squash and Spices

Add the cubed butternut squash, ground cumin, and ground ginger to the pot. Stir well to combine.

Simmer the Soup

Pour in the vegetable broth, bring to a boil, then reduce heat and let it simmer for about 30 minutes, or until the squash is tender.

Blend the Soup

Using an immersion blender, puree the soup until smooth. Season with salt and pepper to taste.

Serve

Serve hot, garnished with a drizzle of olive oil or a sprinkle of fresh herbs.

Enjoy your healthy squash soup as a starter or a main dish!

Storage Tips

When it comes to storing your healthy squash soup, it's essential to let it cool completely before transferring it to containers. Use glass jars or BPA-free containers for storage, as they help preserve the soup's flavor and freshness. For longer storage, label your containers with the date so you can keep track of how long they’ve been in the fridge or freezer.

If you plan to freeze the soup, consider leaving out any garnishes or toppings until you're ready to serve. This will help maintain the texture and taste of the soup upon reheating.

Serving Suggestions

This healthy squash soup pairs beautifully with a variety of sides. For a complete meal, serve it alongside a slice of crusty whole-grain bread or a light salad. A sprinkle of feta cheese or a dollop of Greek yogurt can add a creamy finish and a burst of flavor to each bowl.

For a little extra crunch, consider topping your soup with roasted pumpkin seeds or croutons. This contrast in texture will enhance your dining experience and make each spoonful more enjoyable.

Nutritional Information

This healthy squash soup is not only delicious but also nutritious. A single serving typically contains around 150 calories, making it a low-calorie option for those looking to eat healthily. With a good balance of carbohydrates, fiber, and minimal fat, it fits well into various dietary preferences.

The soup is naturally vegan and gluten-free, making it accessible for many dietary needs. Additionally, the high vitamin content can contribute to overall wellness, making this soup a smart choice for anyone looking to enhance their diet.

Questions About Recipes

→ Can I use frozen squash?

Yes, frozen squash can be used, but make sure to adjust the cooking time as needed.

→ Is this soup vegan?

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

→ How can I store leftovers?

Store leftovers in an airtight container in the fridge for up to 3 days.

→ Can I add other vegetables?

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