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 squashes, peeled and cubed; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon ground cumin; Salt and pepper to taste; 1 tablespoon olive oil; Fresh parsley for garnish

Highlighted under: Healthy & Light

This Healthy Squash Soup is a warm and comforting dish packed with flavor and nutrition. Perfect for chilly days!

Created by

Stella Cameron

Last updated on 2025-12-24T16:33:32.430Z

This Healthy Squash Soup is not just delicious but also packed with nutrients, making it a perfect choice for a light lunch or dinner.

        Why You'll Love This Recipe
        Rich, creamy texture without heavy cream
Naturally sweet flavor from roasted squash
Easy to make with simple, healthy ingredients

      

Nutritional Benefits

This Healthy Squash Soup is not only delicious but also packed with nutritional benefits. Butternut squash is an excellent source of vitamins A and C, promoting healthy skin and boosting your immune system. These vitamins, combined with the anti-inflammatory properties of garlic and the antioxidants found in onions, make this soup a powerhouse of health.

Additionally, the use of vegetable broth ensures that this dish remains low in calories while still providing essential nutrients. The healthy fats from olive oil contribute to better nutrient absorption, making this soup a well-rounded choice for any meal.

Versatility of Ingredients

One of the best things about this Healthy Squash Soup is its versatility. You can easily customize it by adding other vegetables such as carrots or sweet potatoes for a richer flavor. If you enjoy a bit of heat, try incorporating some red pepper flakes or fresh chili peppers to spice things up.

Moreover, this soup can be made vegan by ensuring the vegetable broth is certified plant-based. It pairs beautifully with crusty bread for a comforting meal or can be served as a starter for a more elaborate dinner. The options are endless!

Perfect for Meal Prep

This soup is an excellent option for meal prepping. It can be made in large batches and stored in the refrigerator for up to a week or frozen for longer storage. This means you can enjoy healthy, homemade soup whenever you need a quick meal without the hassle of cooking from scratch each time.

To reheat, simply warm it on the stove or in the microwave until heated through. You can also add a splash of vegetable broth to thin the soup if it thickens too much during storage. This flexibility makes it a go-to recipe for busy weeks.

Ingredients

Main Ingredients

2 medium butternut squashes, peeled and cubed
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon ground cumin
Salt and pepper to taste
1 tablespoon olive oil
Fresh parsley for garnish

Make sure to use fresh ingredients for the best flavor!

Instructions

Prepare the Squash

Preheat your oven to 400°F (200°C). Toss the cubed butternut squash with olive oil, salt, and pepper. Spread on a baking sheet and roast for 25 minutes or until tender.

Sauté the Aromatics

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

Combine Ingredients

Add the roasted squash to the pot along with the vegetable broth and cumin. Bring to a simmer and cook for an additional 10 minutes.

Blend the Soup

Using an immersion blender, blend the soup until smooth. If you don't have an immersion blender, carefully transfer to a regular blender in batches.

Serve and Garnish

Serve hot, garnished with fresh parsley. Enjoy your healthy squash soup!

Let cool before storing leftovers in the refrigerator.

Serving Suggestions

This Healthy Squash Soup can be served as a main dish or as an appetizer. For a heartier meal, consider pairing it with a side salad topped with nuts and seeds for added crunch. A sprinkle of feta cheese or a dollop of yogurt can also enhance the flavors beautifully, adding creaminess without the heaviness of traditional dairy.

For those looking to make it a complete meal, serve the soup alongside grilled cheese sandwiches or whole grain toast. The warm, comforting flavors of the soup complement the crispy, cheesy goodness of the sandwich perfectly.

Storage Tips

When it comes to storing your Healthy Squash Soup, ensure it cools down to room temperature before transferring it to airtight containers. This helps to prevent condensation, which can make the soup watery. It can be stored in the refrigerator for up to five days or frozen for up to three months.

To freeze, use freezer-safe containers or ziplock bags, removing as much air as possible before sealing. Label and date your containers to keep track of freshness. When ready to eat, simply thaw overnight in the refrigerator and reheat on the stovetop or in the microwave.

Frequently Asked Questions

Can I use other types of squash for this recipe? Absolutely! While butternut squash is recommended for its sweet flavor and creamy texture, you can use other varieties like acorn or pumpkin. Just be mindful that cooking times may vary slightly depending on the type of squash you choose.

Is this soup gluten-free? Yes, this Healthy Squash Soup is naturally gluten-free, making it a great option for those with gluten sensitivities. Just ensure that your vegetable broth is certified gluten-free to maintain the integrity of the recipe.

Questions About Recipes

→ Can I use a different type of squash?

Yes, you can substitute with acorn squash or pumpkin for different flavors.

→ How can I make this soup spicy?

Add a pinch of cayenne pepper or a diced jalapeño while sautéing the onions.

→ Can I freeze this soup?

Absolutely! Let it cool completely and store it in an airtight container for up to 3 months.

→ What can I serve with this soup?

This soup pairs well with crusty bread or a fresh salad.