Healthy Squash Soup

Name: Healthy Squash Soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 2 medium butternut squashes, 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 perfect for chilly days.

Created by

Stella Cameron

Last updated on 2025-12-24T17:39:35.698Z

This healthy squash soup is not only delicious but also packed with nutrients. It's a great way to enjoy the flavors of fall while keeping your meals light and wholesome.

        Why You Will Love This Recipe
        Creamy texture without the heavy cream
Rich in vitamins and fiber from the squash
Perfectly spiced to warm you up
Easy to make with simple ingredients

      

The Health Benefits of Butternut Squash

Butternut squash is not only delicious but also packed with nutrients. Rich in vitamins A and C, it supports immune function and promotes healthy skin. This vibrant vegetable is also an excellent source of fiber, which aids in digestion and helps maintain a healthy weight. Incorporating butternut squash into your diet can contribute to overall well-being while providing a comforting, hearty meal.

Another notable benefit of butternut squash is its low-calorie content. This makes it an ideal choice for those looking to enjoy a satisfying dish without the extra calories. Additionally, the natural sweetness of the squash means you can enjoy a flavorful soup without the need for added sugars, making it a wholesome option for everyone, including those watching their sugar intake.

Perfect for Meal Prep

One of the best aspects of this healthy squash soup is its versatility and ease of preparation for meal prep. It can be made in large batches and stored in the refrigerator for several days or frozen for later use. This means you can have a nutritious meal ready to go whenever you need it, saving time during busy weekdays.

To reheat, simply warm the soup on the stove or in the microwave, adding a splash of vegetable broth if needed to restore its creamy texture. This flexibility not only helps with maintaining a balanced diet but also allows you to enjoy a warm, comforting bowl of soup at any time, making it a staple in your meal planning.

Variations and Serving Suggestions

While this recipe stands on its own, feel free to get creative with variations. You can add a pinch of chili powder for a spicy kick or incorporate other vegetables like carrots or sweet potatoes for added nutrition. For a protein boost, consider adding cooked lentils or beans to the soup, making it even more filling and satisfying.

When serving, consider pairing the soup with a crusty whole-grain bread or a fresh side salad to create a complete meal. Garnishing with fresh herbs like cilantro or parsley not only enhances the presentation but also adds a burst of freshness that complements the rich flavors of the soup beautifully.

Ingredients

Main Ingredients

2 medium butternut squashes, 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 all ingredients ready before starting.

Instructions

Sauté the Vegetables

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

Add Squash and Spices

Add the diced butternut squash, cumin, ginger, salt, and pepper. Stir to combine.

Pour in the Broth

Add the vegetable broth and bring to a boil. Reduce heat and let it simmer for about 25 minutes or until the squash is tender.

Blend the Soup

Using an immersion blender, blend the soup until smooth. If you prefer a chunkier texture, blend until desired consistency.

Serve

Serve hot, garnished with a drizzle of olive oil or a sprinkle of herbs if desired.

Enjoy your healthy squash soup!

Storage Tips

To store your leftover healthy squash soup, let it cool completely before transferring it to an airtight container. It can be kept in the refrigerator for up to five days or frozen for up to three months. When freezing, consider portioning it into individual servings for easy defrosting.

For best results, thaw frozen soup in the refrigerator overnight before reheating. This ensures even warming and preserves the texture. If the soup thickens too much during storage, simply add a little vegetable broth or water while reheating to restore its smooth consistency.

Nutritional Information

This healthy squash soup is not only delicious but also nutritious. A single serving typically contains around 150 calories, making it a light yet fulfilling option. It provides a good balance of carbohydrates from the squash and fiber, which helps you feel full for longer.

Additionally, each serving offers a significant amount of vitamins and minerals, including potassium and vitamin E, contributing to heart health and overall wellness. This soup is naturally low in fat and can easily be made vegan, making it suitable for a variety of dietary preferences.

Questions About Recipes

→ Can I use other types of squash?

Yes, you can use any type of squash, such as acorn or pumpkin.

→ How can I make it vegan?

This recipe is already vegan, just ensure your vegetable broth is plant-based.

→ Can I freeze the soup?

Yes, this soup freezes well. Just store it in an airtight container.

→ What can I serve with this soup?

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