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 ginger; Salt and pepper to taste; 1 tablespoon olive oil; Fresh parsley for garnish (optional)

Highlighted under: Healthy & Light

Warm up with this delicious and nutritious healthy squash soup, perfect for any season.

Created by

Stella Cameron

Last updated on 2025-12-24T16:48:37.814Z

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

        Why You Will Love This Recipe
        Creamy texture without the cream
Packed with vitamins and nutrients
Simple ingredients that are easy to find
Warm and comforting for chilly days

      

The Benefits of Butternut Squash

Butternut squash is not only delicious but also incredibly nutritious. This vibrant orange vegetable is rich in vitamins A and C, which are essential for maintaining healthy skin and boosting your immune system. Additionally, it contains fiber, which aids in digestion and helps keep you feeling full. Incorporating butternut squash into your diet can contribute to overall health and well-being.

Moreover, butternut squash is low in calories, making it an excellent choice for those looking to maintain or lose weight. It's versatile too; you can use it in soups, salads, or even roasted as a side dish. This healthy squash soup recipe takes full advantage of its natural sweetness, creating a comforting dish that warms you from the inside out.

A Satisfying Comfort Food

In the cooler months, there's nothing quite like a warm bowl of soup to bring comfort and warmth. This healthy squash soup is perfect for chilly evenings, providing a satisfying meal that is both nourishing and filling. The creamy texture, achieved without any cream, gives you the indulgence you crave while keeping it light and healthy.

You can enjoy this soup as a starter or pair it with a hearty bread for a complete meal. It's also an excellent option for meal prep; simply make a big batch and store it in the fridge or freezer for quick meals throughout the week. Each bowl offers not just warmth but also a sense of well-being, making it a go-to recipe for any season.

Customizing Your Soup

One of the best things about this healthy squash soup is its versatility. You can easily customize the flavor profile by adding different spices or herbs. For a touch of heat, consider incorporating red pepper flakes or cayenne pepper. Alternatively, a dash of nutmeg can bring out the sweetness of the squash beautifully.

Feel free to experiment with toppings as well. Croutons, a swirl of olive oil, or a sprinkle of toasted seeds can add texture and flavor. If you’re looking to increase the protein content, adding cooked lentils or chickpeas can make the soup even heartier. This adaptability ensures that every bowl can be a unique experience.

Ingredients

Gather the following ingredients to make your healthy squash soup:

Ingredients

1 medium butternut squash, peeled and diced
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon ground ginger
Salt and pepper to taste
1 tablespoon olive oil
Fresh parsley for garnish (optional)

Once you have all the ingredients, you are ready to start cooking!

Instructions

Follow these simple steps to prepare your healthy squash soup:

Sauté the Vegetables

In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes until translucent. Stir in the minced garlic and ginger, cooking for an additional minute.

Cook the Squash

Add the diced butternut squash to the pot and pour in the vegetable broth. Bring to a boil, then reduce the heat and let it simmer for about 25 minutes, or until the squash is tender.

Blend the Soup

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

Season and Serve

Season the soup with salt and pepper to taste. Serve hot, garnished with fresh parsley if desired.

Enjoy your healthy squash soup with some whole-grain bread!

Nutritional Information

This healthy squash soup is packed with essential nutrients while keeping calories in check. A serving typically contains around 150 calories, making it a great option for those watching their intake. With a good amount of fiber, this soup can help maintain a healthy digestive system and keep you feeling satisfied longer.

The vitamins found in butternut squash, particularly vitamin A, support eye health and immune function. Additionally, the antioxidants present can help combat inflammation and reduce the risk of chronic diseases. This soup not only warms the soul but also supports your overall health.

Storage and Reheating Tips

If you have leftovers, storing this healthy squash soup is a breeze. Allow it to cool completely before transferring it to an airtight container. It can be kept in the refrigerator for up to five days or frozen for up to three months. Make sure to label and date your containers for easy reference.

When you're ready to enjoy it again, simply reheat on the stovetop over low heat, stirring occasionally, until heated through. If the soup has thickened, you can add a splash of vegetable broth or water to reach your desired consistency. Enjoy the comforting flavors all over again!

Questions About Recipes

→ Can I use other types of squash?

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

→ How can I make this soup spicier?

Add a pinch of cayenne pepper or some chopped jalapeños during the cooking process.

→ Can I freeze the soup?

Absolutely! Store it in an airtight container for up to 3 months. Thaw and reheat before serving.

→ Is this soup vegan?

Yes, this healthy squash soup is completely vegan and gluten-free.