Healthy Squash Soup

Name: Healthy Squash Soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 2 medium butternut squash, peeled and cubed; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 tsp ground cumin; 1 tsp paprika; Salt and pepper to taste; 2 tbsp olive oil; Pumpkin seeds; Fresh parsley; A drizzle of olive oil

Highlighted under: Healthy & Light

A delightful and nutritious soup that warms the soul, packed with the goodness of squash and spices.

Created by

Stella Cameron

Last updated on 2025-12-24T16:30:37.623Z

This healthy squash soup is not only easy to make but also packed with vitamins and flavor. Perfect for a cozy night in or a hearty lunch!

        Why You Will Love This Healthy Squash Soup
        Creamy texture without the cream
Packed with vitamins and minerals
Perfect for a comforting meal any day of the week

      

Nutritional Benefits of Squash

Butternut squash is not only delicious but also incredibly nutritious. It is low in calories and high in essential vitamins, particularly vitamin A, which supports eye health and immune function. The vibrant orange color of the squash indicates a wealth of beta-carotene, a powerful antioxidant that helps fight inflammation and oxidative stress in the body.

In addition to vitamins, butternut squash is a good source of dietary fiber, which promotes digestive health and keeps you feeling full longer. Including such fiber-rich foods in your diet can aid in weight management and contribute to overall well-being. This soup is an excellent way to incorporate more vegetables into your meals without sacrificing flavor.

Perfect for Any Season

This Healthy Squash Soup is incredibly versatile and can be enjoyed all year round. In fall and winter, it serves as a warm and comforting dish, perfect for cozy nights in. Its rich and creamy texture (without the cream!) makes it a satisfying option for chilly days, while still being light enough for spring and summer lunches.

Moreover, you can easily adjust the spices to suit your taste or the season. For a warmer flavor profile in colder months, consider adding a pinch of nutmeg or cinnamon. Conversely, fresh herbs like basil or cilantro can brighten up the flavors during warmer months, making this soup a staple in your kitchen.

Easy Preparation and Storage

Preparing this Healthy Squash Soup is a breeze, making it an ideal choice for weeknight dinners or meal prep. With just a few simple steps, you can have a delicious, homemade soup ready in under an hour. The use of an immersion blender simplifies the blending process, allowing you to achieve that perfect creamy texture quickly.

If you have leftovers, this soup stores beautifully in the refrigerator for up to a week, or you can freeze it for longer preservation. Just make sure to let it cool completely before transferring it to an airtight container. When you're ready to enjoy it again, simply reheat on the stove or in the microwave for a quick meal.

Ingredients

Main Ingredients

2 medium butternut squash, peeled and cubed
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 tsp ground cumin
1 tsp paprika
Salt and pepper to taste
2 tbsp olive oil

Optional Garnishes

Pumpkin seeds
Fresh parsley
A drizzle of olive oil

Gather all the ingredients before starting for a smooth cooking experience!

Instructions

Sauté the Vegetables

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

Cook the Squash

Add the cubed butternut squash, vegetable broth, cumin, and paprika. Bring to a boil, then reduce heat and simmer for 20 minutes until squash is tender.

Blend the Soup

Use an immersion blender to puree the soup until smooth. Alternatively, transfer in batches to a blender.

Season and Serve

Add salt and pepper to taste. Serve hot, garnished with pumpkin seeds and parsley if desired.

Enjoy your healthy squash soup with crusty bread or a side salad!

Serving Suggestions

This Healthy Squash Soup pairs wonderfully with a variety of side dishes to create a well-rounded meal. For a heartier option, serve it alongside a slice of whole-grain bread or a fresh garden salad. The combination of flavors and textures will enhance your dining experience and keep you satisfied.

To elevate your soup, consider adding a dollop of Greek yogurt or a sprinkle of feta cheese for a tangy contrast. An extra drizzle of olive oil before serving can also enhance the flavor profile, making it even more delightful.

Variations to Try

Feel free to get creative with this Healthy Squash Soup by adding other vegetables or proteins. Carrots, sweet potatoes, or even a handful of spinach can complement the squash beautifully. For an added protein boost, consider stirring in some cooked lentils or chickpeas before blending.

If you're looking to spice things up, add a pinch of cayenne pepper or a splash of coconut milk for a tropical twist. These variations not only enhance the nutritional value but also keep the recipe exciting and fresh.

Questions About Recipes

→ Can I use a different type of squash?

Yes, you can use acorn squash or pumpkin as alternatives.

→ How can I make it spicier?

Add a pinch of cayenne pepper or some chopped jalapeños while cooking.

→ Can I freeze the soup?

Yes, this soup freezes well. Just ensure it cools completely before transferring it to freezer-safe containers.

→ Is this soup vegan?

Yes, this recipe is entirely plant-based and vegan-friendly.