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 cubed; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 cup coconut milk; 1 teaspoon ground cumin; Salt and pepper to taste; Olive oil for sautéing

Highlighted under: Healthy & Light

A delicious and nutritious squash soup that warms the soul.

Created by

Stella Cameron

Last updated on 2025-12-24T16:09:35.520Z

This healthy squash soup is not only easy to make but also packed with vitamins and flavor. Perfect for a cozy dinner!

        Why You'll Love This Recipe
        Rich and creamy texture without heavy cream
Packed with vitamins and nutrients
Perfect for meal prep and leftovers

      

The Benefits of Squash

Butternut squash is not only delicious but also a nutritional powerhouse. Packed with vitamins A and C, it supports your immune system and promotes healthy skin. The high fiber content in squash aids digestion and helps keep you feeling full, making it an excellent choice for those looking to maintain a healthy weight.

Additionally, butternut squash is rich in antioxidants, which can help combat oxidative stress in the body. These antioxidants play a role in reducing inflammation and may lower the risk of chronic diseases, making this soup a smart addition to your diet.

Perfect for Any Season

This Healthy Squash Soup is versatile enough to be enjoyed year-round. Its warm, comforting flavors make it a perfect dish for chilly fall and winter evenings. However, the lightness of the soup means it can also be refreshing during the spring and summer months when served chilled.

Pair this soup with a crisp salad or some whole-grain bread for a complete meal. It makes a wonderful starter for a cozy dinner party or a quick lunch option during a busy week.

Meal Prep and Storage Tips

One of the best things about this squash soup is its suitability for meal prep. You can make a large batch at the beginning of the week and portion it out for easy lunches or dinners. Just store it in airtight containers in the refrigerator for up to five days.

If you want to keep it longer, consider freezing the soup. Allow it to cool completely before pouring it into freezer-safe bags or containers. It can be stored in the freezer for up to three months. Just thaw overnight in the fridge and reheat on the stove for a quick, nutritious meal.

Ingredients

Gather the following ingredients for your healthy squash soup:

Ingredients

1 medium butternut squash, peeled and cubed
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 cup coconut milk
1 teaspoon ground cumin
Salt and pepper to taste
Olive oil for sautéing

Make sure to have all ingredients ready before starting the cooking process.

Instructions

Follow these steps to create your delicious squash soup:

Sauté the Vegetables

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

Cook the Squash

Add the cubed butternut squash to the pot, stirring for a few minutes before adding the vegetable broth. Bring to a boil, then reduce heat and simmer for 20 minutes until the squash is tender.

Blend the Soup

Using an immersion blender, blend the soup until smooth. Alternatively, you can transfer the soup to a blender in batches.

Add Coconut Milk and Season

Stir in the coconut milk and ground cumin, and season with salt and pepper to taste. Heat for an additional 5 minutes.

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

Serving Suggestions

This Healthy Squash Soup can stand alone, but it also pairs beautifully with a variety of toppings. Consider adding a dollop of Greek yogurt or sour cream for creaminess, or sprinkle some pumpkin seeds or croutons for a delightful crunch. Fresh herbs like cilantro or parsley can elevate the flavors and add a pop of color.

For a bit of heat, a drizzle of sriracha or a sprinkle of red pepper flakes can provide an exciting kick. Experimenting with different toppings can turn this simple soup into a gourmet experience.

Nutritional Information

This squash soup is not only tasty but also loaded with nutrients. A typical serving contains a healthy dose of vitamins and minerals, including vitamin A, vitamin C, potassium, and magnesium. The addition of coconut milk adds healthy fats while keeping the dish dairy-free, making it suitable for various dietary preferences.

With around 150 calories per serving, this soup is a low-calorie option that doesn’t compromise on flavor. It’s a great choice for those following a balanced diet or anyone looking to incorporate more plant-based meals into their routine.

Questions About Recipes

→ Can I use frozen squash for this recipe?

Yes, frozen squash can be used. Just make sure it is thawed before cooking.

→ How can I make this soup spicier?

You can add red pepper flakes or cayenne pepper to give it a kick.

→ Is this soup vegan?

Yes, this soup is completely vegan and dairy-free!

→ Can I make this soup ahead of time?

Absolutely! This soup stores well in the refrigerator for up to 3 days.