Healthy Squash Soup

Name: Healthy Squash Soup
Prep time: 20 min
Cook time: 30 min
Total time: 50 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; 1 teaspoon ground coriander; Salt and pepper to taste; 2 tablespoons olive oil; Fresh parsley for garnish

Highlighted under: Healthy & Light

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

Created by

Stella Cameron

Last updated on 2025-12-24T17:09:39.184Z

This Healthy Squash Soup is a great way to enjoy the flavors of fall while maintaining a nutritious diet. Packed with vitamins and a delicious blend of spices, it’s sure to warm you up!

        Why You'll Love This Recipe
        Creamy texture without any heavy cream
Rich in vitamins and minerals from fresh squash
Perfectly seasoned to warm your soul
Quick and easy to prepare for any weeknight dinner

      

The Benefits of Butternut Squash

Butternut squash is not only delicious but also packed with nutrients. This vibrant orange vegetable is a fantastic source of vitamins A and C, both of which play a crucial role in maintaining a healthy immune system. Additionally, butternut squash is rich in antioxidants, which help combat oxidative stress in the body, promoting overall health and wellness.

Incorporating butternut squash into your diet can also support heart health. It contains potassium, which helps regulate blood pressure, and fiber, which can lower cholesterol levels. With its naturally sweet flavor and creamy texture, it's an excellent choice for a comforting soup that nourishes both the body and the soul.

Perfect for Any Occasion

This Healthy Squash Soup is versatile enough to be served at any gathering. Whether it's a cozy family dinner, a festive holiday meal, or a casual get-together with friends, this soup is sure to impress. Its vibrant color and rich flavors make it not just nourishing but also visually appealing, making it a centerpiece at your table.

Moreover, this soup can easily accommodate dietary preferences. It’s naturally vegan and gluten-free, making it a great option for those with dietary restrictions. You can even adjust the spices to suit your taste, whether you prefer a mild flavor or a little heat.

Storage and Meal Prep Tips

This Healthy Squash Soup is perfect for meal prep. You can make a large batch and store it in airtight containers in the refrigerator for up to five days. The flavors will continue to develop, making it even tastier on the second or third day. For longer storage, consider freezing portions of the soup. It can be frozen for up to three months, allowing you to enjoy a warm and nutritious meal at a moment's notice.

When reheating, simply warm it on the stovetop or in the microwave until heated through. If the soup thickens during storage, you can easily stir in a little vegetable broth to achieve your desired consistency. This makes it a convenient option for busy weeknights.

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 cumin
1 teaspoon ground coriander
Salt and pepper to taste
2 tablespoons olive oil
Fresh parsley for garnish

Make sure to have all your ingredients ready before you start cooking!

Instructions

Follow these steps to create your Healthy Squash Soup:

Sauté the Aromatics

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 an additional minute.

Cook the Squash

Add the diced butternut squash to the pot and pour in the vegetable broth. Stir in the cumin, coriander, salt, and pepper. Bring to a boil, then reduce heat and let simmer for about 20 minutes, or until the squash is tender.

Blend the Soup

Using an immersion blender, carefully blend the soup until smooth. Alternatively, you can transfer the soup in batches to a regular blender.

Serve

Garnish with fresh parsley and serve hot. Enjoy your Healthy Squash Soup!

Enjoy your delicious and healthy soup!

Serving Suggestions

This Healthy Squash Soup pairs wonderfully with crusty bread or a light salad. A slice of whole-grain bread can add a satisfying crunch, while a fresh green salad complements the soup's creaminess with a refreshing crunch. Consider adding a drizzle of balsamic reduction or a sprinkle of pumpkin seeds on top of the soup for an extra layer of flavor and texture.

For those looking to elevate their soup experience, try adding a dollop of yogurt or a sprinkle of feta cheese for a creamy finish. These toppings not only enhance the flavor but also add a nutritional boost, making your meal even more satisfying.

Nutritional Information

Each serving of this Healthy Squash Soup is a powerhouse of nutrition. It's low in calories yet high in fiber, making it a filling option that can support weight management. The vitamins and minerals present in butternut squash contribute to better skin health, improved vision, and enhanced immune function.

This soup is also a great choice for those looking to increase their intake of plant-based foods. With its nutrient-dense ingredients, it's a heart-healthy option that aligns with many dietary guidelines, promoting overall well-being.

Questions About Recipes

→ Can I use frozen squash?

Yes, frozen squash can be used; just ensure it's thawed before cooking.

→ Is this soup vegan?

Yes, this soup is completely vegan as it uses vegetable broth.

→ Can I add other vegetables?

Absolutely! Feel free to add carrots, celery, or even some spinach for extra nutrition.

→ How long can I store leftovers?

Leftover soup can be stored in the refrigerator for up to 4 days or frozen for up to 3 months.