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

Highlighted under: Healthy & Light

A warm and comforting soup that's packed with nutrients and flavor.

Created by

Stella Cameron

Last updated on 2025-12-24T14:33:38.620Z

This Healthy Squash Soup is not only delicious but also a great way to incorporate more vegetables into your diet. Made with fresh squash and aromatic spices, it's perfect for a cozy dinner or a light lunch.

        Why You Will Love This Recipe
        Creamy texture without the cream
Naturally sweet and savory flavors
Packed with vitamins and nutrients

      

The Nutritional Benefits of Butternut Squash

Butternut squash is a powerhouse of nutrition, offering a wealth of vitamins and minerals. Rich in vitamin A, it supports eye health and boosts the immune system. Additionally, this vibrant vegetable is a great source of fiber, which aids in digestion and helps maintain a healthy weight.

Loaded with antioxidants, butternut squash can help reduce inflammation in the body. Its high potassium content also contributes to heart health by helping to regulate blood pressure. Incorporating this delicious squash into your diet is a simple way to enhance your overall well-being.

Moreover, butternut squash's naturally sweet flavor makes it a favorite in many dishes, from soups to salads. This versatility allows you to enjoy its health benefits in various culinary creations, making it not just nutritious but also enjoyable.

Perfect for Any Season

This Healthy Squash Soup is not just for fall; it can be enjoyed year-round! In colder months, it provides warmth and comfort, while in warmer weather, it's a refreshing light dish that can be served chilled. This adaptability makes it a staple recipe in any home kitchen.

The soup can also be customized with different herbs and spices, allowing you to adjust the flavor profile according to the season. For instance, adding a pinch of chili flakes can give it a spicy kick in the winter, while a squeeze of lemon can brighten it up for summer.

Serving this soup as a starter or a main dish makes it versatile for any occasion, from casual family dinners to more formal gatherings. It pairs beautifully with crusty bread or a fresh salad, making it a complete meal.

Storage and Meal Prep Tips

Preparing this Healthy Squash Soup in advance is a fantastic way to save time during busy weeks. The soup can be made in large batches and stored in the refrigerator for up to five days. Just reheat on the stove or in the microwave for a quick meal.

For longer storage, consider freezing the soup. It freezes well and can last for up to three months in the freezer. Just make sure to let it cool completely before transferring it to an airtight container, and label it with the date for easy tracking.

When reheating, you may want to add a splash of vegetable broth or water to achieve your desired consistency, as the soup may thicken slightly in the fridge or freezer. This ensures every bowl is as delicious as the first.

Ingredients

For the Soup

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

Make sure to have all ingredients ready before you start cooking!

Instructions

Sauté the Aromatics

In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes. Stir in the minced garlic and cook for another minute.

Cook the Squash

Add the diced butternut squash, vegetable broth, ground cumin, and ground ginger to the pot. Bring to a boil, then reduce heat and simmer for about 25 minutes, or until the squash is tender.

Blend the Soup

Once the squash is cooked, use an immersion blender to puree the soup until smooth. Alternatively, transfer the soup in batches to a regular blender.

Season and Serve

Season with salt and pepper to taste. Serve warm, garnished with a sprinkle of herbs if desired.

Enjoy your healthy squash soup with a slice of whole-grain bread!

Serving Suggestions

To enhance the flavors of your Healthy Squash Soup, consider garnishing it with a dollop of Greek yogurt or a sprinkle of feta cheese. This adds a creamy element that complements the soup's natural sweetness beautifully.

Fresh herbs like cilantro or parsley can also elevate the dish, providing a burst of freshness that balances the rich flavors. Toasted pumpkin seeds make a delightful crunchy topping, adding texture and extra nutrition.

Serve the soup alongside whole-grain bread or a light salad for a complete meal that satisfies both your hunger and your health goals.

Variations to Try

Feel free to experiment with different vegetables in your soup! Carrots, sweet potatoes, or even apples can be added for a unique twist. Just remember that cooking times may vary, so adjust accordingly to ensure everything is tender.

For a spicier version, incorporate jalapeños or add a dash of cayenne pepper. If you prefer a creamier texture, consider blending in a bit of coconut milk or cashew cream after cooking.

Herbs and spices can also be changed to suit your taste. Thyme, rosemary, and sage pair beautifully with squash, adding depth and complexity to the flavor profile.

Questions About Recipes

→ Can I freeze the soup?

Yes, this soup freezes well. Store it in an airtight container for up to 3 months.

→ Can I use other types of squash?

Absolutely! You can substitute butternut squash with acorn or pumpkin.

→ Is this soup vegan?

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

→ How can I make this soup spicier?

Add a pinch of cayenne pepper or red pepper flakes to the soup for some heat.