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, diced; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon olive oil; Salt and pepper to taste; 1/2 teaspoon ground nutmeg

Highlighted under: Healthy & Light

A comforting and nutritious soup that highlights the natural sweetness of squash, perfect for a cozy meal.

Created by

Stella Cameron

Last updated on 2025-12-24T16:45:33.378Z

This healthy squash soup is not only delicious but also packed with vitamins and minerals. It’s a great way to enjoy seasonal squash and can be easily made vegan or gluten-free.

        Why You'll Love This Recipe
        Rich and creamy texture without heavy cream
Naturally sweet and savory flavors
Perfect for meal prep and freezing

      

The Benefits of Squash

Butternut squash is not only delicious but also packed with nutrients. It's a great source of vitamins A and C, which are essential for maintaining healthy skin and a robust immune system. Additionally, squash contains dietary fiber that aids digestion and helps you feel full longer, making it an excellent choice for a comforting yet healthy meal.

Incorporating squash into your diet can also provide antioxidants that combat free radicals in the body. These properties may help reduce inflammation and lower the risk of chronic diseases. This Healthy Squash Soup is a fantastic way to enjoy these health benefits in a warm, satisfying dish.

Meal Prep Made Easy

This Healthy Squash Soup is perfect for meal prep enthusiasts. It can be made in large batches, allowing you to enjoy nutritious meals throughout the week. Simply store the soup in airtight containers in the refrigerator for up to five days, or freeze portions for longer storage. When you're ready to eat, just reheat and enjoy a wholesome meal in minutes.

The soup's rich flavor and creamy texture make it a delightful option for busy weeknights or cozy weekends. Pair it with crusty bread or a fresh salad for a complete meal that will leave you feeling satisfied and nourished.

Garnishing Your Soup

While this soup is delicious on its own, garnishing can elevate its presentation and flavor. Consider topping it with toasted pumpkin seeds for a crunchy texture, a drizzle of olive oil for an extra layer of richness, or a sprinkle of fresh herbs like parsley or cilantro for a pop of color and freshness.

For those who enjoy a bit of heat, adding a pinch of red pepper flakes or a swirl of sriracha can provide a delightful kick. You might also serve it with a dollop of yogurt or sour cream to enhance creaminess and add a tangy contrast to the natural sweetness of the squash.

Ingredients

Main Ingredients

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

Make sure to adjust the seasoning to your taste!

Instructions

Sauté the Aromatics

In a large pot, heat the olive oil over medium heat. Add the diced onion and minced garlic, and sauté until the onion is translucent, about 5 minutes.

Cook the Squash

Add the cubed butternut squash to the pot and stir to combine. Pour in the vegetable broth, and bring the mixture to a boil. Reduce heat and let it simmer for 20 minutes, or until the squash is tender.

Blend the Soup

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

Season and Serve

Stir in the ground nutmeg, and season with salt and pepper to taste. Serve hot, garnished with your favorite toppings.

Enjoy this healthy soup with crusty bread or a fresh salad!

Storage Tips

To ensure the best quality and flavor, store leftovers in an airtight container in the refrigerator. This Healthy Squash Soup can last up to five days, making it a great option for meal planning. If you want to store it for a longer period, consider freezing the soup in portions.

When freezing, allow the soup to cool completely before transferring it to freezer-safe containers or bags. Label with the date and use within three months for optimal taste. When you're ready to enjoy, simply thaw overnight in the refrigerator and reheat on the stove or in the microwave.

Serving Suggestions

This Healthy Squash Soup pairs beautifully with a variety of side dishes. For a light meal, consider serving it alongside a crisp green salad topped with your favorite vinaigrette. The freshness of the salad contrasts nicely with the creamy soup, creating a balanced dining experience.

If you're looking for something heartier, a slice of homemade whole-grain bread or a grilled cheese sandwich can complement the soup perfectly. The combination of flavors and textures will make your meal satisfying and enjoyable, perfect for any time of year.

Nutritional Information

This Healthy Squash Soup is not only delicious but also nutritious. Each serving is low in calories yet high in essential vitamins and minerals. The butternut squash contributes significantly to your daily intake of vitamins A and C, which are vital for vision and skin health.

Moreover, this soup is naturally gluten-free and can be easily adapted for various dietary preferences. By using vegetable broth and avoiding heavy creams, you create a dish that's light yet filling, allowing everyone to savor its flavors without feeling weighed down.

Questions About Recipes

→ Can I use a different type of squash?

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

→ Is this soup vegan?

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

→ Can I freeze the soup?

Absolutely! Let it cool completely before transferring to airtight containers for freezing.

→ How can I make this soup spicier?

Add a pinch of cayenne pepper or red pepper flakes during cooking for a spicy kick.