Healthy Squash Soup

Name: Healthy Squash Soup
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 4 servings
Ingredients: 1 medium butternut squash, peeled and chopped; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon olive oil; Salt and pepper to taste; 1 teaspoon ground cumin; 1/2 teaspoon nutmeg; Pumpkin seeds; Fresh herbs (like parsley or cilantro); A dollop of Greek yogurt

Highlighted under: Healthy & Light

A warm and comforting bowl of healthy squash soup, perfect for chilly days.

Created by

Stella Cameron

Last updated on 2025-12-24T16:15:31.150Z

This healthy squash soup is not only delicious but also packed with nutrients. The sweet flavors of squash combined with aromatic herbs create a comforting and satisfying meal.

        Why You'll Love This Recipe
        Rich, creamy texture without the heavy calories
Naturally sweet flavor from fresh squash
Easy to make and perfect for meal prep

      

The Benefits of Squash

Squash is not only delicious but also packed with essential nutrients. Butternut squash, in particular, is an excellent source of vitamins A and C, which are crucial for maintaining healthy skin and eyesight. Additionally, this winter squash is high in fiber, aiding digestion and promoting a feeling of fullness. Incorporating squash into your diet can help support overall health while satisfying your taste buds with its naturally sweet flavor.

Beyond its nutritional profile, squash is versatile and can be enjoyed in various forms. Whether roasted, mashed, or blended into a soup, its creamy texture adds richness without the need for heavy cream or butter. This makes it an ideal ingredient for those looking to enjoy hearty meals while keeping calories in check.

Perfect for Meal Prep

This healthy squash soup is not only comforting but also an excellent choice for meal prep. You can make a large batch at once, store it in the fridge, and enjoy it throughout the week. The flavors actually deepen and improve after a day or two, making it even more delightful as leftovers. Simply reheat on the stove or in the microwave for a quick and nutritious meal any day of the week.

Another meal prep benefit is the ability to customize it according to your preferences. You can easily add other vegetables or spices to alter the flavor profile, tailoring it to your family's tastes. Plus, with the optional toppings like pumpkin seeds or Greek yogurt, you can vary each serving, keeping your meals exciting and fresh.

Storage and Freezing Tips

If you find yourself with leftover soup, you’ll be glad to know it stores well. Allow the soup to cool completely before transferring it to airtight containers. It can be stored in the refrigerator for up to five days. Just make sure to reheat it thoroughly before serving to enjoy its full flavor and texture.

For longer storage, this squash soup freezes beautifully. Portion the soup into freezer-safe containers or bags, leaving some space for expansion. When you're ready to enjoy it, thaw it in the refrigerator overnight before reheating. This way, you can have a warm, healthy meal ready in no time, ideal for those busy days when you need a quick and nutritious option.

Ingredients

Main Ingredients

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

Optional Toppings

Pumpkin seeds
Fresh herbs (like parsley or cilantro)
A dollop of Greek yogurt

Gather all your ingredients before starting to make the cooking process easier.

Instructions

Sauté the Aromatics

In a large pot, heat olive oil over medium heat. Add chopped onion and garlic, and sauté until translucent, about 5 minutes.

Add the Squash

Add the chopped butternut squash to the pot, stirring to combine with the onions and garlic. Cook for another 5 minutes.

Pour in the Broth

Pour in the vegetable broth, and add ground cumin, nutmeg, salt, and pepper. Bring to a boil, then reduce heat and simmer for 20 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 in batches to a countertop blender.

Serve

Serve warm, garnished with optional toppings like pumpkin seeds or a dollop of Greek yogurt.

Enjoy your healthy squash soup with a slice of whole-grain bread for a complete meal.

Nutritional Information

This healthy squash soup is not only comforting but also low in calories, making it a guilt-free addition to your meals. Each serving is rich in vitamins and minerals while being low in fat, which is great for anyone watching their dietary intake. The fiber content helps promote a healthy digestive system, making it a nourishing choice for all.

When preparing this soup, you can easily adjust the ingredients to suit your dietary needs. For a vegan version, ensure that your vegetable broth is plant-based. Additionally, feel free to swap out spices based on your preference or what you have on hand, ensuring that you get a soup that’s perfect for your palate.

Serving Suggestions

This soup pairs beautifully with crusty whole-grain bread or a simple side salad for a complete meal. For added protein, consider serving it alongside grilled chicken or chickpeas. The creamy texture and sweet flavor of the squash complement various sides, making it a versatile dish for lunch or dinner.

When serving, don’t forget to add a sprinkle of fresh herbs or a drizzle of olive oil for an extra layer of flavor. These garnishes enhance the soup's presentation and elevate its taste, making it feel even more special. Experiment with different toppings to find your favorite combination!

Questions About Recipes

→ Can I use frozen squash?

Yes, frozen squash can be used. Just make sure to thaw and drain any excess water before cooking.

→ How can I store leftovers?

Store leftovers 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 a freezer-safe container.

→ What can I serve with this soup?

This soup pairs well with crusty bread, a salad, or as a side dish with a main course.