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 cubed; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon ground cumin; 1 teaspoon ground ginger; Salt and pepper to taste; 2 tablespoons olive oil; Fresh parsley for garnish

Highlighted under: Healthy & Light

This Healthy Squash Soup is a warm, comforting dish that is packed with nutrients and flavor.

Created by

Stella Cameron

Last updated on 2025-12-24T17:21:40.562Z

This Healthy Squash Soup is not only delicious but also incredibly nutritious. Packed with vitamins from the squash and spices, it's a perfect dish for a cozy night in.

        Why You'll Love This Recipe
        Creamy texture without heavy cream
Rich flavor from roasted squash and spices
Perfectly warming for cold days

      

Nutritional Benefits of Butternut Squash

Butternut squash is not only delicious but also packed with essential nutrients. This vibrant orange vegetable is an excellent source of vitamins A and C, both of which play a crucial role in maintaining healthy skin and boosting the immune system. In addition, butternut squash is rich in dietary fiber, which aids in digestion and helps to keep you feeling full longer. Incorporating this nutritious squash into your diet can promote overall health and wellness.

Moreover, butternut squash is low in calories and high in antioxidants, making it a perfect choice for those looking to maintain a healthy weight without sacrificing flavor. The antioxidants found in this squash help fight free radicals in the body, reducing the risk of chronic diseases. With its natural sweetness and creamy texture, butternut squash is a versatile ingredient that can enhance various dishes beyond just soups.

Perfect Pairings for Your Soup

This Healthy Squash Soup pairs wonderfully with a variety of accompaniments that can elevate your dining experience. For a satisfying meal, consider serving it with crusty whole-grain bread or a warm baguette. The bread can be used to soak up the rich flavors of the soup, making each bite delightful.

If you're looking to add some protein, grilled chicken or chickpeas can be a great addition. Simply top the soup with shredded chicken or roasted chickpeas for a heartier version. Additionally, a simple side salad with fresh greens and a light vinaigrette can complement the soup's sweetness, providing a refreshing contrast and making your meal well-rounded.

Storage and Reheating Tips

This Healthy Squash Soup is perfect for meal prep, and it can be stored in the refrigerator for up to five days. To keep the soup fresh, make sure to transfer it to an airtight container once it has cooled. If you want to store it for an extended period, consider freezing the soup in individual portions. It can last up to three months in the freezer, making it a convenient option for busy days when you need a quick and nutritious meal.

When reheating, you can use either the stovetop or the microwave. If using the stovetop, simply pour the soup into a pot and heat it gently over medium heat, stirring occasionally. For microwave reheating, transfer the soup to a microwave-safe bowl and heat in 30-second intervals, stirring in between until warmed through. Add a splash of vegetable broth or water if the soup thickens too much during storage.

Ingredients

Ingredients for Healthy Squash Soup

1 medium butternut squash, peeled and cubed
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon ground cumin
1 teaspoon ground ginger
Salt and pepper to taste
2 tablespoons olive oil
Fresh parsley for garnish

Make sure to prepare all your ingredients before starting the cooking process.

Instructions

Prepare the Squash

Preheat your oven to 400°F (200°C). Toss the cubed butternut squash with olive oil, salt, and pepper, then spread it on a baking sheet.

Roast the Squash

Roast the squash in the preheated oven for about 25 minutes, or until tender and slightly caramelized.

Sauté the Aromatics

In a large pot, heat a tablespoon of olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes. Stir in the garlic, cumin, and ginger, cooking for another minute until fragrant.

Combine and Simmer

Once the squash is done roasting, add it to the pot along with the vegetable broth. Bring to a boil, then reduce to a simmer for about 10 minutes.

Blend the Soup

Using an immersion blender, puree the soup until smooth. If using a regular blender, allow the soup to cool slightly before blending in batches.

Serve

Adjust seasoning with salt and pepper, and garnish with fresh parsley before serving.

Enjoy your warm, healthy squash soup!

Tips for Perfectly Roasting Squash

Roasting butternut squash is an essential step in this recipe, as it enhances the natural sweetness and brings out deep flavors. To achieve perfectly roasted squash, ensure that the cubes are cut into uniform sizes, allowing them to cook evenly. Tossing the squash with olive oil, salt, and pepper is crucial for flavor; this not only helps in seasoning but also aids in caramelization during roasting.

A good tip is to line your baking sheet with parchment paper to prevent sticking and make cleanup a breeze. Keep an eye on the squash while it roasts, as oven temperatures can vary. You want the squash to be tender and slightly golden, which usually takes around 25 minutes at 400°F (200°C).

Spice Variations for Your Soup

While this recipe features cumin and ginger, feel free to experiment with other spices to customize the flavor profile of your Healthy Squash Soup. For a warm, aromatic touch, try adding a pinch of nutmeg or cinnamon. These spices complement the sweetness of the butternut squash beautifully and add a cozy warmth that is perfect for fall and winter.

If you enjoy a bit of heat, consider incorporating cayenne pepper or red pepper flakes. A dash of smoked paprika can also introduce a delightful depth to the soup. Don’t hesitate to mix and match spices to create a unique flavor that resonates with your taste buds.

Questions About Recipes

→ Can I use other types of squash?

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

→ Is this soup vegan?

Absolutely! This recipe is completely plant-based.

→ How can I store leftovers?

Store in an airtight container in the refrigerator for up to 5 days.

→ Can I freeze this soup?

Yes, it freezes well! Just allow it to cool completely before transferring to a freezer-safe container.