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 salt; 1/2 teaspoon black pepper; 1 tablespoon olive oil; 1/2 cup coconut milk

Highlighted under: Healthy & Light

A delicious and nutritious squash soup that warms you up and nourishes your body.

Created by

Stella Cameron

Last updated on 2025-12-24T16:24:33.575Z

This Healthy Squash Soup is not only comforting but also packed with vitamins and minerals. The perfect recipe to enjoy during the colder months!

        Why You'll Love This Recipe
        Creamy and smooth texture without heavy cream
Rich in vitamins A and C from the squash
Perfectly spiced for a cozy flavor
Quick and easy to prepare for any weeknight dinner

      

The Nutritional Benefits of Squash

Squash, particularly butternut squash, is not only delicious but also packed with essential nutrients. It's an excellent source of vitamins A and C, which are vital for maintaining healthy skin and vision. Vitamin A plays a crucial role in immune function, while vitamin C aids in the body’s repair processes and boosts collagen production. Including squash in your meals can help enhance your overall health and vitality.

Additionally, butternut squash is high in fiber, which promotes digestive health and can help you feel full longer. This makes it a fantastic ingredient for those looking to maintain a healthy weight while enjoying satisfying meals. The fiber content also contributes to heart health by helping to lower cholesterol levels.

Perfect Pairings for Your Soup

This healthy squash soup is versatile and pairs beautifully with a variety of accompaniments. For a wholesome meal, serve it alongside a fresh garden salad or a slice of whole-grain bread. The bread can be toasted and served with a spread of hummus or avocado for added flavor and nutrition.

For those looking to elevate the soup experience, consider adding toppings like roasted pumpkin seeds or a sprinkle of chili flakes to introduce a delightful crunch and a touch of spice. A dollop of yogurt or a swirl of additional coconut milk can also enhance the creamy texture while adding a hint of tanginess.

Storing and Reheating Tips

If you have leftovers, this squash soup can be stored in an airtight container in the refrigerator for up to five days. The flavors will continue to meld, making it even more delicious upon reheating. For longer storage, consider freezing the soup in individual portions. This way, you can enjoy a quick and nutritious meal whenever you need it.

When it comes to reheating, simply warm the soup on the stove over low heat, stirring occasionally. If it appears too thick, you can add a splash of vegetable broth or water to achieve your desired consistency. Microwaving is also an option; just make sure to use a microwave-safe container and heat in short intervals, stirring in between.

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 salt
1/2 teaspoon black pepper
1 tablespoon olive oil
1/2 cup coconut milk

Gather all ingredients before you start cooking.

Instructions

Sauté the vegetables

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

Cook the squash

Add the diced butternut squash, vegetable broth, cumin, salt, and black pepper to the pot. Bring to a boil, then reduce heat and let simmer for 20 minutes or until the squash is tender.

Blend the soup

Using an immersion blender, blend the soup until smooth. Stir in the coconut milk and heat through before serving.

Serve hot and enjoy your healthy squash soup!

Cooking Tips for Success

To ensure your squash soup turns out perfectly, make sure to choose a ripe butternut squash. Look for one that has a dull skin, is heavy for its size, and has a firm texture. Avoid any squash with soft spots or blemishes, as these can indicate overripeness or spoilage.

When dicing the squash, use a sharp knife to make the task easier. If you're struggling with peeling it, consider microwaving the whole squash for a few minutes to soften the skin slightly. This can make it easier to handle and cut.

Customizing Your Soup

One of the great things about this squash soup recipe is its adaptability. Feel free to experiment with different spices like nutmeg, cinnamon, or ginger for a unique flavor profile. You can also add other vegetables, such as carrots or sweet potatoes, to enhance the nutritional value and taste.

If you prefer a chunkier texture, reserve a portion of the cooked squash before blending, and stir it back into the soup after blending. This adds a delightful contrast in texture and makes your soup feel even heartier.

Questions About Recipes

→ Can I use frozen squash?

Yes, frozen squash can be used, just make sure to adjust the cooking time.

→ How can I make this soup spicier?

Add a pinch of cayenne pepper or red pepper flakes while cooking.

→ Can I store leftovers?

Yes, store in an airtight container in the refrigerator for up to 3 days.

→ Is this soup suitable for vegans?

Absolutely! This recipe is vegan-friendly as it uses vegetable broth and coconut milk.