Healthy Squash Soup
Highlighted under: Healthy & Light
Healthy squash soup is a warm and comforting dish that brings the flavors of fall to your table.
This healthy squash soup is not only delicious but also packed with nutrients. Perfect for a cozy night in or as a starter for your dinner party, this soup will surely impress your guests.
Why You'll Love This Healthy Squash Soup
- Rich and creamy texture without heavy cream
- Naturally sweet flavor from roasted squash
- Packed with vitamins and antioxidants
- Perfectly warming for chilly days
Nutritional Benefits of Squash
Butternut squash is a nutritional powerhouse, loaded with vitamins A and C, which are essential for maintaining healthy skin and vision. It also contains dietary fiber, which aids in digestion and helps keep you feeling full longer. Incorporating squash into your diet can support your immune system and promote overall health. This soup is a delightful way to enjoy these benefits, especially during the fall months when squash is in season.
In addition to its vitamins, butternut squash is rich in antioxidants, which help combat free radicals in the body. Antioxidants are crucial for reducing inflammation and protecting against chronic diseases. This healthy squash soup not only warms you up on chilly days but also contributes to your overall well-being with every spoonful.
Perfect for Meal Prep
This healthy squash soup is an excellent option for meal prepping. It keeps well in the refrigerator for up to a week, allowing you to enjoy a nutritious meal without the hassle of cooking every day. Simply store it in airtight containers, and reheat as needed. You can also freeze portions for those days when you need a quick, healthy dinner.
To elevate your meal prep game, consider pairing this soup with whole grain bread or a fresh salad. This combination not only adds variety but also ensures you have a balanced meal that fulfills your nutritional needs. Enjoy it for lunch or dinner, and feel good knowing you're fueling your body with wholesome ingredients.
Customization Ideas
One of the best aspects of this healthy squash soup is its versatility. Feel free to customize the recipe to suit your taste preferences or dietary needs. For a spicy kick, add a pinch of cayenne pepper or some diced jalapeños during the sautéing of the onions and garlic. You can also experiment with different herbs, such as thyme or sage, to enhance the autumnal flavors.
If you prefer a creamier texture, consider adding a splash of coconut milk or a dollop of Greek yogurt before blending. This not only enriches the soup but also adds a delightful creaminess without the heaviness of traditional cream. With these simple adjustments, you can make this soup uniquely yours while still keeping it healthy.
Ingredients
For the Soup
- 1 medium butternut squash, peeled and cubed
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 teaspoon ground cumin
- Salt and pepper to taste
- Optional: pumpkin seeds for garnish
Enjoy the vibrant flavors of this healthy squash soup!
Instructions
Prepare the Squash
Preheat your oven to 400°F (200°C). Toss the cubed butternut squash with olive oil, salt, and pepper, then spread it on a baking sheet. Roast for 25 minutes or until tender.
Sauté the Vegetables
In a large pot, heat a tablespoon of olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes. Stir in the minced garlic and cumin, cooking for another minute.
Combine and Blend
Add the roasted squash to the pot along with the vegetable broth. Bring to a boil, then reduce heat and simmer for 10 minutes. Use an immersion blender to puree the soup until smooth.
Serve
Adjust seasoning with salt and pepper as needed. Serve hot, garnished with pumpkin seeds if desired.
Enjoy your healthy squash soup!
Storage Tips
To ensure your healthy squash soup stays fresh, store it in an airtight container in the refrigerator. It can last up to a week, making it perfect for weekday lunches or quick dinners. If you want to keep it longer, consider freezing portions in freezer-safe containers. Just remember to leave some space at the top of the container for expansion as the soup freezes.
When reheating, add a splash of vegetable broth or water to restore its creamy consistency. Heat it gently on the stove or in the microwave, stirring occasionally until warmed through. This way, you can enjoy a comforting bowl of soup just like it was freshly made.
Serving Suggestions
Serve your healthy squash soup with a sprinkle of roasted pumpkin seeds for added crunch and nutrition. You can also drizzle a little olive oil or balsamic glaze on top for an extra layer of flavor. Pair it with whole grain bread or a side salad to create a satisfying meal that is both delicious and nourishing.
For a more substantial dish, consider adding cooked lentils or quinoa to the soup before blending. This not only enhances the nutritional value but also adds depth and texture to the dish, making it even more filling and satisfying.
Why Homemade is Best
Making your own healthy squash soup at home allows you to control the ingredients and tailor the flavors to your liking. Store-bought soups often contain preservatives and high levels of sodium, which can detract from the health benefits. By preparing it yourself, you ensure that every ingredient is fresh and wholesome.
Additionally, cooking at home can be a rewarding experience. It allows you to connect with the ingredients, experiment with flavors, and create something truly satisfying. Plus, there’s nothing quite like the aroma of a fresh soup simmering on the stove, filling your kitchen with warmth and comfort.
Questions About Recipes
→ Can I use frozen squash for this recipe?
Yes, frozen squash works well. Just make sure to thaw and drain any excess moisture before using.
→ Is this soup gluten-free?
Yes, this healthy squash soup is naturally gluten-free.
→ How long can I store the soup?
You can store the soup in an airtight container in the refrigerator for up to 5 days.
→ Can I freeze this soup?
Yes, this soup freezes well. Just let it cool completely before transferring it to freezer-safe containers.
Healthy Squash Soup
Healthy squash soup is a warm and comforting dish that brings the flavors of fall to your table.
Created by: Stella Cameron
Recipe Type: Healthy & Light
Skill Level: Easy
Final Quantity: 4 servings
What You'll Need
For the Soup
- 1 medium butternut squash, peeled and cubed
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 teaspoon ground cumin
- Salt and pepper to taste
- Optional: pumpkin seeds for garnish
How-To Steps
Preheat your oven to 400°F (200°C). Toss the cubed butternut squash with olive oil, salt, and pepper, then spread it on a baking sheet. Roast for 25 minutes or until tender.
In a large pot, heat a tablespoon of olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes. Stir in the minced garlic and cumin, cooking for another minute.
Add the roasted squash to the pot along with the vegetable broth. Bring to a boil, then reduce heat and simmer for 10 minutes. Use an immersion blender to puree the soup until smooth.
Adjust seasoning with salt and pepper as needed. Serve hot, garnished with pumpkin seeds if desired.
Nutritional Breakdown (Per Serving)
- Calories: 150 kcal
- Total Fat: 5g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 250mg
- Total Carbohydrates: 25g
- Dietary Fiber: 4g
- Sugars: 4g
- Protein: 3g