Healthy Squash Soup
Highlighted under: Healthy & Light
This Healthy Squash Soup is a warm and comforting dish, perfect for chilly days. Packed with vitamins and bursting with flavor, it’s a nutritious choice for any meal.
This soup brings together the natural sweetness of squash with savory spices, making it both delicious and healthy. Ideal for a light lunch or a starter for dinner!
Why You'll Love This Recipe
- Nutritious and low in calories
- Creamy texture without heavy cream
- Easy to prepare with simple ingredients
The Benefits of Squash
Squash is not only delicious but also incredibly nutritious. Butternut squash, the star of this soup, is rich in vitamins A and C, which are essential for maintaining healthy skin and boosting the immune system. Additionally, it's packed with antioxidants that help combat oxidative stress in the body. Incorporating squash into your diet can support overall health while satisfying your taste buds.
Moreover, butternut squash is high in fiber, which aids in digestion and helps keep you feeling full longer. This makes it an excellent choice for those looking to maintain a healthy weight. The natural sweetness of squash also makes it a favorite among children and adults alike, ensuring that everyone can enjoy this nutritious meal.
Perfect for Meal Prep
This Healthy Squash Soup is an ideal option for meal prepping. It stores well in the refrigerator for up to a week and can also be frozen for longer storage. Simply ladle the cooled soup into airtight containers or freezer bags, and you'll have a wholesome meal ready at your fingertips whenever you need it. Just reheat and enjoy!
Meal prepping this soup not only saves time during the week but also ensures you have a healthy option on hand. Pair it with crusty bread or a side salad for a complete meal. You can easily customize the recipe by adding your favorite proteins or grains, making it versatile for any dietary preference.
Serving Suggestions
While this Healthy Squash Soup is delightful on its own, there are many ways to elevate your serving experience. Drizzle a bit of high-quality olive oil or a dollop of yogurt on top for creaminess. Adding croutons or roasted seeds can introduce a satisfying crunch, enhancing the overall texture of the dish.
For those who enjoy a bit of spice, consider sprinkling some red pepper flakes or adding a swirl of hot sauce. Fresh herbs like cilantro or parsley can add a burst of freshness, making the soup even more appealing. These simple additions transform the soup from a comforting classic to a gourmet experience.
Ingredients
Main Ingredients
- 1 medium butternut squash, peeled and cubed
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 tsp ground cumin
- 1/2 tsp ground nutmeg
- Salt and pepper to taste
- Olive oil for sautéing
Gather all ingredients before starting to ensure a smooth cooking process.
Instructions
Sauté the Vegetables
In a large pot, heat a tablespoon of olive oil over medium heat. Add the chopped onion and garlic, sautéing until they are soft and fragrant, about 5 minutes.
Cook the Squash
Add the cubed butternut squash to the pot, along with the ground cumin and nutmeg. Stir well to coat the squash in the spices, then cook for an additional 5 minutes.
Add Broth and Simmer
Pour in the vegetable broth and bring the mixture to a boil. Reduce the heat and let it simmer for about 20 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, you can carefully transfer the soup to a regular blender in batches.
Season and Serve
Taste the soup and adjust the seasoning with salt and pepper. Serve hot, garnished with a drizzle of olive oil or fresh herbs if desired.
Enjoy your homemade healthy squash soup!
Storage Tips
To properly store your Healthy Squash Soup, allow it to cool completely before transferring it to an airtight container. This helps prevent condensation, which can make the soup watery. It can be kept in the refrigerator for up to one week, making it a fantastic make-ahead option.
If you decide to freeze the soup, it’s best to do so in individual portions. This allows for easy reheating without needing to thaw the entire batch. When ready to enjoy, simply reheat on the stovetop or in the microwave until warmed through. Avoid refreezing any leftover soup to maintain quality.
Nutritional Information
This Healthy Squash Soup is not only comforting but also balanced in terms of nutrition. A typical serving provides a hearty dose of vitamins and minerals while being low in calories. With its high fiber content, it supports digestive health and can help regulate blood sugar levels.
Additionally, the spices used in the soup, such as cumin and nutmeg, offer their own health benefits. Cumin is known for its antioxidant properties, while nutmeg can help improve digestion. Together, these ingredients make for a delicious and healthful meal that you can feel good about.
Variations to Try
Feel free to experiment with this recipe by adding different vegetables to the mix. Carrots, sweet potatoes, or even apples can introduce new flavors and textures. Each variation can bring a unique twist, making this soup a versatile staple in your kitchen.
If you're looking to add protein, consider incorporating cooked lentils or chickpeas. These additions not only enhance the nutritional profile but also make the soup more filling. Don't hesitate to adjust the spices to suit your taste, whether you prefer a milder flavor or a spicy kick.
Questions About Recipes
→ Can I use frozen squash for this recipe?
Yes, frozen butternut squash can be used. Just adjust the cooking time as needed.
→ How can I make this soup creamier?
You can add a splash of coconut milk or a dollop of Greek yogurt before serving.
→ What can I serve with this soup?
This soup pairs well with crusty bread or a fresh salad for a complete meal.
→ How long does this soup last in the fridge?
The soup can be stored in an airtight container in the fridge for up to 5 days.
Healthy Squash Soup
This Healthy Squash Soup is a warm and comforting dish, perfect for chilly days. Packed with vitamins and bursting with flavor, it’s a nutritious choice for any meal.
Created by: Stella Cameron
Recipe Type: Healthy & Light
Skill Level: Beginner
Final Quantity: 4 servings
What You'll Need
Main Ingredients
- 1 medium butternut squash, peeled and cubed
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 tsp ground cumin
- 1/2 tsp ground nutmeg
- Salt and pepper to taste
- Olive oil for sautéing
How-To Steps
In a large pot, heat a tablespoon of olive oil over medium heat. Add the chopped onion and garlic, sautéing until they are soft and fragrant, about 5 minutes.
Add the cubed butternut squash to the pot, along with the ground cumin and nutmeg. Stir well to coat the squash in the spices, then cook for an additional 5 minutes.
Pour in the vegetable broth and bring the mixture to a boil. Reduce the heat and let it simmer for about 20 minutes, or until the squash is tender.
Using an immersion blender, blend the soup until smooth. If you don't have an immersion blender, you can carefully transfer the soup to a regular blender in batches.
Taste the soup and adjust the seasoning with salt and pepper. Serve hot, garnished with a drizzle of olive oil or fresh herbs if desired.
Nutritional Breakdown (Per Serving)
- Calories: 180 kcal
- Total Fat: 5g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 700mg
- Total Carbohydrates: 30g
- Dietary Fiber: 6g
- Sugars: 4g
- Protein: 3g