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 cumin; Salt and pepper to taste; 2 tablespoons olive oil; 1/2 cup coconut milk (optional)

Highlighted under: Healthy & Light

This Healthy Squash Soup is a soothing and nutritious dish perfect for any season.

Created by

Stella Cameron

Last updated on 2025-12-24T17:12:35.364Z

This Healthy Squash Soup is not only delicious but also packed with nutrients. It's a perfect way to enjoy the flavors of fall while keeping your meal light and healthy.

        Why You'll Love This Recipe
        Creamy texture without the heavy cream
Packed with vitamins and minerals from squash
Easy to make in one pot
Perfect for meal prep and freezing

      

The Benefits of Butternut Squash

Butternut squash is not only delicious but also incredibly nutritious. It's rich in vitamins A and C, which are essential for maintaining a healthy immune system and promoting good vision. This vibrant squash also contains antioxidants that help combat oxidative stress in the body, making it a fantastic choice for those looking to boost their overall health.

In addition to its impressive vitamin content, butternut squash is high in fiber. This dietary fiber aids digestion, helps regulate blood sugar levels, and can even assist in weight management. Incorporating butternut squash into your meals can contribute to a feeling of fullness, reducing the urge to snack on unhealthy options throughout the day.

A Perfect Comfort Food

This Healthy Squash Soup serves as the ultimate comfort food, especially during the colder months. Its warm and creamy texture envelops you like a cozy blanket, making it a perfect dish to enjoy while curling up on the couch. The subtle sweetness of the squash combined with the aromatic spices creates a delightful flavor profile that satisfies both the palate and the soul.

Moreover, this soup is incredibly versatile. You can customize it by adding your favorite spices or herbs, such as thyme or nutmeg, for an extra layer of flavor. You can also experiment with toppings like roasted seeds, croutons, or a sprinkle of fresh herbs to elevate the dish further.

Meal Prep Made Easy

One of the best features of this Healthy Squash Soup is its suitability for meal prep. Preparing a large batch can save you time during the week and ensure you have a wholesome meal ready to go. Simply store individual portions in airtight containers in the refrigerator for up to five days or freeze for longer storage.

When you're ready to enjoy a serving, just reheat on the stove or in the microwave. This soup maintains its rich flavors and creamy texture even after freezing, making it a convenient option for busy days when you need a nutritious meal in a hurry.

Ingredients

For the Soup

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
2 tablespoons olive oil
1/2 cup coconut milk (optional)

Ensure all ingredients are fresh for the best flavor.

Instructions

Sauté the Vegetables

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

Cook the Squash

Add the diced butternut squash, vegetable broth, and cumin. Bring to a boil, then reduce heat and simmer for 20 minutes, or until the squash is tender.

Blend the Soup

Using an immersion blender, blend the soup until smooth (or carefully transfer to a blender in batches). If you want a creamier texture, stir in coconut milk.

Season and Serve

Season with salt and pepper to taste. Serve hot, garnished with your favorite toppings.

Enjoy your warm, healthy soup!

Tips for the Best Soup

To ensure your Healthy Squash Soup has the best flavor, don’t skip the sautéing step! Cooking the onions and garlic until they are golden and fragrant enhances the overall taste of the soup. Additionally, consider roasting your butternut squash before adding it to the pot. This simple technique brings out its natural sweetness and adds depth to the flavor.

If you prefer a bit of heat, add a pinch of red pepper flakes or a dash of hot sauce during the cooking process. This will create a lovely contrast to the sweetness of the squash, resulting in a more complex and enjoyable flavor.

Serving Suggestions

This Healthy Squash Soup pairs wonderfully with a variety of accompaniments. For a heartier meal, serve it alongside a slice of crusty whole-grain bread or a fresh garden salad. The combination of flavors and textures will leave you feeling satisfied and nourished.

For a gourmet touch, drizzle a little extra coconut milk or a swirl of olive oil on top before serving. A sprinkle of fresh herbs, such as cilantro or parsley, can also add a pop of color and freshness, making your soup not only delicious but visually appealing.

Questions About Recipes

→ Can I use frozen squash?

Yes, frozen squash works well for this recipe and saves prep time.

→ Is this soup gluten-free?

Yes, all ingredients in this recipe are gluten-free.

→ Can I make this soup ahead of time?

Absolutely! This soup stores well in the fridge for up to 5 days or can be frozen for longer storage.

→ What can I serve with this soup?

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