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; 1/2 teaspoon ground cinnamon; Salt and pepper to taste; 2 tablespoons olive oil; Fresh parsley for garnish

Highlighted under: Healthy & Light

A comforting and nutritious soup perfect for chilly days.

Created by

Stella Cameron

Last updated on 2025-12-24T17:30:40.636Z

This Healthy Squash Soup is not only delicious but also packed with vitamins and minerals. It's a great way to enjoy seasonal vegetables while keeping your meal light and healthy.

        Why You'll Love This Soup
        Creamy texture without heavy cream
Rich in vitamins and antioxidants
Perfectly spiced for a warm, cozy flavor

      

The Benefits of Butternut Squash

Butternut squash is a nutritional powerhouse, packed with vitamins A and C, which are essential for maintaining healthy vision and boosting the immune system. This vibrant orange vegetable is also rich in fiber, making it a great choice for digestive health. Incorporating butternut squash into your diet can help you feel fuller longer, which may aid in weight management.

Additionally, this squash is loaded with antioxidants that combat oxidative stress in the body, potentially reducing the risk of chronic diseases. Its natural sweetness and creamy texture make it an ideal base for soups, allowing you to create dishes that are both delicious and healthful.

Perfect for Meal Prep

This Healthy Squash Soup is an excellent option for meal prepping. It stores well in the refrigerator for up to five days, and its flavors only improve after a day in the fridge. Simply reheat on the stovetop or in the microwave for a quick and nourishing lunch or dinner.

You can also freeze portions of the soup for later use. Just make sure to let it cool completely before transferring it to airtight containers. This way, you’ll have a healthy meal ready to go whenever you need it, making busy weeknights a little easier.

Customization Ideas

While this recipe is delicious as is, feel free to customize it to suit your taste! Adding a pinch of nutmeg or some chili flakes can give the soup an extra kick. You can also experiment with different herbs, such as thyme or rosemary, to create your unique flavor profile.

For an added boost of protein, consider stirring in some cooked lentils or chickpeas before blending. This will not only enhance the nutrition but also make the soup even heartier. Don't hesitate to get creative and make this soup your own!

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

Instructions

Sauté the Aromatics

In a large pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, sautéing until the onion is translucent, about 5 minutes.

Cook the Squash

Add the cubed butternut squash, vegetable broth, cumin, and cinnamon to the pot. Bring to a boil, then reduce the heat and let it simmer for 25 minutes or until the squash is tender.

Blend the Soup

Use an immersion blender to puree the soup until smooth. If you prefer a chunkier texture, blend only half of the soup and return it to the pot.

Season and Serve

Season with salt and pepper to taste. Serve hot, garnished with fresh parsley.

Serving Suggestions

To elevate your dining experience, serve this Healthy Squash Soup with a side of crusty whole-grain bread or a light salad. The combination of textures and flavors will make for a satisfying meal that warms the soul on chilly days.

For an extra touch, consider drizzling a bit of balsamic glaze or a swirl of yogurt on top before serving. This not only enhances the presentation but also adds a delightful contrast to the creamy soup.

Storage Tips

When storing your Healthy Squash Soup, make sure to let it cool completely before placing it in an airtight container. This will help maintain its flavor and texture. If you plan to freeze it, portion the soup into individual servings to make defrosting easy and convenient.

To reheat, simply place the soup in a pot over low heat, stirring occasionally. If the soup thickens too much during storage, you can add a little vegetable broth or water to achieve your desired consistency.

Nutritional Information

This Healthy Squash Soup is not only comforting but also a nutritious choice. A serving typically contains fewer than 200 calories, making it a great option for those watching their caloric intake. Packed with vitamins and minerals, it provides a healthy dose of nutrients without sacrificing flavor.

The fiber content in butternut squash aids digestion and helps keep you feeling full, which is beneficial for weight management. Plus, the healthy fats from olive oil contribute to heart health. Enjoy this soup guilt-free knowing it's as good for your body as it is for your taste buds!

Questions About Recipes

→ Can I use frozen squash?

Yes, frozen squash works well in this recipe. Just make sure to thaw it before cooking.

→ How can I make the soup spicier?

You can add a pinch of cayenne pepper or some chopped fresh chili for an extra kick.

→ Can I substitute vegetable broth?

Yes, chicken broth or water can be used as a substitute, but the flavor may vary.

→ How long does this soup last in the fridge?

The soup can be stored in an airtight container in the fridge for up to 3 days.