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; 1 teaspoon ground ginger; Salt and pepper to taste; 1 tablespoon olive oil

Highlighted under: Healthy & Light

A comforting and nutritious soup packed with the goodness of squash and spices.

Created by

Stella Cameron

Last updated on 2025-12-24T17:33:36.426Z

This Healthy Squash Soup is not only delicious but also incredibly easy to make. The natural sweetness of the squash combined with aromatic spices makes it a perfect dish for any time of the year.

        Why You'll Love This Recipe
        Rich, creamy texture without heavy cream
Packed with vitamins and minerals from fresh squash
Versatile recipe that can be customized with your favorite spices

      

The Benefits of Squash

Squash is not only delicious but also incredibly nutritious. Butternut squash, in particular, is rich in vitamins A and C, both essential for maintaining healthy skin and vision. The vibrant orange color of the squash indicates the presence of beta-carotene, an antioxidant that helps combat oxidative stress in the body. Incorporating squash into your diet can support overall health and boost your immune system, making it a perfect addition to your meals, especially during the colder months.

In addition to its impressive vitamin content, squash is also a good source of dietary fiber. This helps promote healthy digestion and can aid in maintaining a healthy weight. The fiber in squash can keep you feeling fuller for longer, which is particularly beneficial when enjoying a comforting soup like this one. Plus, it's low in calories, making it an excellent choice for those mindful of their caloric intake.

Customizing Your Soup

One of the best aspects of this healthy squash soup is its versatility. You can easily customize the flavor profile by adding your favorite spices or herbs. For a spicy kick, consider adding a pinch of cayenne pepper or some red pepper flakes. If you prefer a more aromatic flavor, fresh thyme or rosemary can enhance the soup's depth. Feel free to experiment with different combinations to find what suits your palate best.

Additionally, this soup can be made heartier by incorporating other vegetables. Carrots, sweet potatoes, or even some leafy greens can be added during the cooking process. You can also toss in cooked lentils or beans for an extra protein boost, making it a complete meal. This adaptability ensures that the soup can be enjoyed in various forms, catering to different dietary preferences and seasonal ingredients.

Storage and Reheating Tips

Ingredients

Gather all the ingredients before you start cooking.

Main 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 ginger
Salt and pepper to taste
1 tablespoon olive oil

Make sure to have everything ready for a smooth cooking experience.

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 garlic, sautéing until the onion is translucent.

Add the Squash and Spices

Add the diced butternut squash, cumin, ginger, salt, and pepper to the pot. Stir well to coat the squash with the spices.

Pour in the Broth

Pour the vegetable broth into the pot, bringing everything to a boil. Reduce the heat and let it simmer for about 20 minutes, or until the squash is tender.

Blend the Soup

Use an immersion blender to puree the soup until smooth. If you don’t have an immersion blender, carefully transfer the soup to a regular blender and blend in batches.

Serve and Enjoy

Serve the soup hot, garnished with your favorite toppings such as seeds, herbs, or a swirl of yogurt.

Enjoy your homemade Healthy Squash Soup!

Serving Suggestions

This healthy squash soup makes for a delightful starter or a main dish. To enhance its presentation and flavor, consider garnishing it with toasted pumpkin seeds or a sprinkle of fresh herbs like cilantro or parsley. A dollop of Greek yogurt or a swirl of coconut milk can add a creamy finish that complements the soup's natural sweetness beautifully.

For a complete meal, pair the soup with a simple side salad or crusty whole-grain bread. This combination not only satisfies hunger but also adds an extra layer of nutrition to your dining experience. The contrasting textures will elevate your meal, making it both satisfying and enjoyable.

Nutritional Value

A serving of this healthy squash soup is not only comforting but also packed with essential nutrients. With its primary ingredient being butternut squash, each bowl is filled with Vitamin A, which is crucial for maintaining good vision and skin health. Additionally, the spices like ginger and cumin provide anti-inflammatory properties, contributing to overall wellness.

The use of vegetable broth instead of heavy cream ensures that the soup remains light while still offering a rich and creamy texture. This makes it suitable for various dietary preferences, including vegan and dairy-free diets. Overall, enjoying this soup can be a delicious way to incorporate more vegetables into your diet while supporting your health.

Questions About Recipes

→ Can I use frozen squash?

Yes, frozen squash works well. Just adjust the cooking time as needed.

→ How can I make it creamy without cream?

You can blend in some cashews or add a splash of coconut milk for creaminess.

→ Is this soup vegan?

Yes, all the ingredients are plant-based, making this soup vegan-friendly.

→ How long can I store leftovers?

Leftover soup can be stored in the refrigerator for up to 5 days.