This healthy squash soup is not only delicious but also packed with nutrients. It's the perfect dish for a cozy evening or as a starter for a festive meal.
Why You'll Love This Healthy Squash Soup
- Creamy texture without heavy cream
- Naturally sweet and savory flavors
- Quick and easy to prepare for any weeknight dinner
- Loaded with vitamins and minerals
Nutritional Benefits of Butternut Squash
Butternut squash is not only delicious but also packed with nutrients. This vibrant vegetable is an excellent source of vitamins A and C, which are vital for maintaining healthy skin and vision. It also contains dietary fiber, which aids digestion and helps maintain a healthy weight by keeping you feeling full longer.
In addition to these benefits, butternut squash is rich in antioxidants, which can help combat oxidative stress in the body. Including this nutritious squash in your diet can contribute to overall health and well-being, making it a perfect choice for a hearty soup.
Versatile and Flavorful
This healthy squash soup is incredibly versatile, allowing you to customize it to your taste preferences. You can easily add other vegetables like carrots or sweet potatoes for added texture and flavor. The incorporation of warm spices like nutmeg and cinnamon enhances the natural sweetness of the squash, creating a comforting and aromatic dish.
Furthermore, this soup can be served as a starter or a main course. Pair it with crusty bread or a fresh salad for a complete meal. Its creamy texture and delightful taste make it a hit among both adults and children.
Quick and Easy Weeknight Meal
In today’s fast-paced world, finding time to prepare healthy meals can be a challenge. This healthy squash soup fits perfectly into your weeknight routine. With minimal prep work and a cooking time of just about 30 minutes, you can have a nourishing meal on the table in no time.
The simple process of sautéing, simmering, and blending allows you to enjoy a homemade meal without the stress. Plus, it’s a fantastic option for meal prep; you can make a big batch and store it in the refrigerator or freezer for later use.
Ingredients
For the Soup
- 1 medium butternut squash, peeled and diced
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 teaspoon olive oil
- Salt and pepper to taste
- 1/2 teaspoon ground nutmeg
- 1/2 teaspoon ground cinnamon
For Garnish
- Pumpkin seeds
- Fresh parsley or cilantro
Adjust seasoning to taste before serving.
Instructions
Sauté the Aromatics
In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, sautéing until the onion is translucent.
Add the Squash
Add the diced butternut squash to the pot, stirring for a few minutes to combine.
Pour in the Broth
Pour in the vegetable broth and add the nutmeg, cinnamon, salt, and pepper. Bring to a boil, then reduce heat and let simmer for about 30 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, carefully transfer the soup to a regular blender in batches.
Serve and Garnish
Serve the soup hot, garnished with pumpkin seeds and fresh herbs.
Enjoy your healthy and delicious squash soup!
Serving Suggestions
When it comes to serving this healthy squash soup, consider adding a dollop of Greek yogurt or a splash of coconut milk for extra creaminess. These additions not only enhance the flavor but also provide a nice contrast to the warm soup. You can also experiment with different garnishes like croutons or a drizzle of balsamic reduction to elevate the presentation.
For a complete meal, pair the soup with a side of whole grain bread or a light salad. The balance of flavors and textures will create a satisfying dining experience that everyone will enjoy.
Storage Tips
Leftover healthy squash soup can be stored in an airtight container in the refrigerator for up to five days. To reheat, simply warm it on the stove over low heat, stirring occasionally until heated through. If you prefer, you can also microwave it in a microwave-safe bowl for a quick meal.
For longer storage, freeze the soup in individual portions. This way, you can enjoy a quick and nutritious meal whenever you need it. Just be sure to let it cool completely before transferring it to the freezer, and label the containers with the date for easy tracking.
Questions About Recipes
→ Can I use other types of squash?
Yes, you can use acorn squash or pumpkin if you prefer.
→ How can I store leftovers?
Store in an airtight container in the fridge for up to 5 days.
→ Can I freeze this soup?
Absolutely! Freeze in portions for up to 3 months.
→ What can I serve with this soup?
It pairs well with crusty bread or a fresh salad.
Healthy Squash Soup
Healthy squash soup.
Created by: Stella Cameron
Recipe Type: Healthy & Light
Skill Level: Beginner
Final Quantity: 4 servings
What You'll Need
For the Soup
- 1 medium butternut squash, peeled and diced
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 teaspoon olive oil
- Salt and pepper to taste
- 1/2 teaspoon ground nutmeg
- 1/2 teaspoon ground cinnamon
For Garnish
- Pumpkin seeds
- Fresh parsley or cilantro
How-To Steps
In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, sautéing until the onion is translucent.
Add the diced butternut squash to the pot, stirring for a few minutes to combine.
Pour in the vegetable broth and add the nutmeg, cinnamon, salt, and pepper. Bring to a boil, then reduce heat and let simmer for about 30 minutes, or until the squash is tender.
Using an immersion blender, blend the soup until smooth. If you don’t have an immersion blender, carefully transfer the soup to a regular blender in batches.
Serve the soup hot, garnished with pumpkin seeds and fresh herbs.
Nutritional Breakdown (Per Serving)
- Calories: 150 kcal
- Total Fat: 3g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 600mg
- Total Carbohydrates: 30g
- Dietary Fiber: 6g
- Sugars: 5g
- Protein: 3g