Healthy Squash Soup

Name: Healthy Squash Soup
Prep time: 15 min
Cook time: 25 min
Total time: 40 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; Salt and pepper to taste; 1 tablespoon olive oil

Highlighted under: Healthy & Light

A comforting and nutritious squash soup that's perfect for any season.

Created by

Stella Cameron

Last updated on 2025-12-24T16:42:35.008Z

This Healthy Squash Soup is the perfect blend of flavors and nutrients, making it a delightful choice for a light lunch or dinner. Packed with vitamins, it warms you up on chilly days!

        Why You'll Love This Recipe
        Nutritious and packed with vitamins
Creamy texture without heavy cream
Easy to prepare and full of flavor

      

The Health Benefits of Squash

Butternut squash is not only delicious but also a powerhouse of nutrients. It's rich in vitamins A and C, which are essential for maintaining healthy skin and boosting your immune system. One cup of cooked butternut squash provides more than 400% of the daily recommended intake of vitamin A, making it a fantastic choice for eye health and overall vitality.

In addition to its vitamin content, butternut squash is a great source of dietary fiber. This fiber aids in digestion, helps regulate blood sugar levels, and promotes a feeling of fullness, which can be beneficial for weight management. Incorporating this vibrant vegetable into your diet is an easy way to increase your nutrient intake without compromising on flavor.

Why This Soup is Perfect Year-Round

This healthy squash soup is versatile enough to be enjoyed in any season. In the fall and winter, it’s a comforting dish that warms you from the inside out. Conversely, in the spring and summer, it can be served chilled, making it a refreshing option for hot days. Its adaptability means you can enjoy the flavors of squash no matter the time of year.

Moreover, this soup is incredibly easy to make, making it an ideal choice for busy weeknights or meal prep. With just a handful of ingredients and simple steps, you can whip up a delicious and nutritious meal in no time. Pair it with a slice of crusty bread or a fresh salad for a complete, satisfying meal.

Storage and Reheating Tips

Leftover squash soup can be stored in an airtight container in the refrigerator for up to five days. It’s a fantastic option for meal prep, allowing you to enjoy nutritious lunches or dinners throughout the week. Just make sure to let the soup cool completely before transferring it to the fridge to maintain its freshness.

When it comes to reheating, you can use either the microwave or stovetop. For the stovetop, simply pour the soup into a pot and heat over medium until warmed through, stirring occasionally. If you’re using a microwave, heat in short intervals, stirring in between to ensure even heating. You can also add a splash of vegetable broth or water if the soup thickens too much during storage.

Ingredients

Main Ingredients

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

These ingredients come together to create a delicious and healthy soup.

Instructions

Prepare the Vegetables

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, salt, and 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, puree the soup until smooth. If you prefer a thicker consistency, blend in batches or leave some chunks for texture.

Serve

Serve hot, garnished with a drizzle of olive oil or a sprinkle of fresh herbs if desired.

Enjoy your healthy and delicious squash soup!

Serving Suggestions

This healthy squash soup is delicious on its own but can be elevated with various toppings. Consider adding a dollop of Greek yogurt or sour cream for creaminess, or a sprinkle of roasted pumpkin seeds for a crunchy texture. Fresh herbs like cilantro or parsley can also add a burst of freshness, enhancing the overall flavor of the dish.

For those who enjoy a little kick, drizzle some hot sauce or sprinkle red pepper flakes on top before serving. Pair the soup with a light salad or a sandwich for a balanced meal that’s sure to satisfy your palate.

Variations of the Recipe

While this recipe is fantastic as is, there are numerous ways to customize it to suit your taste. For a spicier version, consider adding a diced jalapeño or a dash of cayenne pepper during cooking. You can also experiment with different spices, such as nutmeg or cinnamon, which complement the sweetness of the squash beautifully.

If you’re looking to add more protein to the soup, try incorporating cooked lentils or beans. These additions not only enhance the nutritional profile but also make the soup heartier and more filling. Don't hesitate to use other types of squash, like acorn or pumpkin, for a different flavor profile!

Questions About Recipes

→ Can I use other types of squash?

Yes, you can substitute butternut squash with acorn squash or pumpkin.

→ How can I make it spicy?

Add a pinch of cayenne pepper or some chopped jalapeños when cooking the onions.

→ Is this soup vegan?

Yes, this soup is completely vegan and can easily fit into a plant-based diet.

→ How long can I store leftovers?

Leftovers can be stored in the fridge for up to 3 days in an airtight container.