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 squash, peeled and diced; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon ground cumin; Salt and pepper to taste; 1 tablespoon olive oil; Pumpkin seeds; Fresh herbs (like parsley or cilantro)

Highlighted under: Healthy & Light

Warm up with this delicious and nutritious healthy squash soup, perfect for a cozy meal.

Created by

Stella Cameron

Last updated on 2025-12-24T17:42:36.060Z

This healthy squash soup is not only comforting but also packed with nutrients. It’s a perfect way to enjoy the flavors of fall!

        Why You Will Love This Recipe
        Rich, creamy texture without the heavy cream
Packed with vitamins and minerals from fresh squash
Easy to make and perfect for meal prep

      

The Health Benefits of Squash

Butternut squash is not just delicious; it's also incredibly nutritious. This vibrant vegetable is packed with vitamins A and C, both of which are essential for maintaining a healthy immune system. Additionally, it contains antioxidants that help combat oxidative stress in the body, promoting overall wellness.

High in fiber, butternut squash aids digestion and can help keep you feeling full longer. This makes it a great addition to any meal, especially for those who are looking to manage their weight while still enjoying rich and flavorful dishes.

Moreover, incorporating squash into your diet can contribute to heart health. Its potassium content may help regulate blood pressure, while the healthy carbohydrates provide sustained energy without the crash associated with refined sugars.

Perfect for Meal Prep

This healthy squash soup is not only easy to make but also ideal for meal prepping. You can easily whip up a large batch and store it in the refrigerator for up to a week or freeze it for longer storage. This makes it a fantastic option for those busy weekdays when you need a nutritious meal on hand.

To make meal prep even easier, consider portioning the soup into individual containers. This way, you can quickly grab a serving whenever hunger strikes. Just reheat on the stove or in the microwave for a satisfying, wholesome meal in minutes.

When you're ready to enjoy your soup, you can customize your garnish with different herbs or seeds, making each serving feel fresh and unique, adding variety to your weekly meals.

Customization Ideas

One of the great things about this healthy squash soup is its versatility. While the base recipe is delicious as is, you can easily customize it to suit your taste preferences. For a spicier kick, try adding a pinch of cayenne pepper or a dash of hot sauce during cooking.

If you're a fan of creamier soups, consider blending in a bit of coconut milk or yogurt after blending the soup for an extra layer of richness. This can also enhance the flavor profile and add a hint of sweetness that pairs beautifully with the squash.

Lastly, feel free to experiment with different herbs and spices. A sprinkle of nutmeg or cinnamon can elevate the flavors, making this squash soup a comforting dish that's perfect for any season.

Ingredients

For the Soup

2 medium butternut squash, peeled and diced
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon ground cumin
Salt and pepper to taste
1 tablespoon olive oil

For Garnish

Pumpkin seeds
Fresh herbs (like parsley or cilantro)

Make sure to use fresh ingredients for the best flavor!

Instructions

Sauté the Aromatics

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

Cook the Squash

Add the diced butternut squash and ground cumin to the pot. Stir to combine, then pour in the vegetable broth. Bring to a boil, then reduce the heat and simmer for 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, carefully transfer the soup to a countertop blender in batches.

Season and Serve

Season with salt and pepper to taste. Serve warm, garnished with pumpkin seeds and fresh herbs.

Enjoy your healthy squash soup with crusty bread or a side salad!

Storage Tips

To keep your squash soup fresh and flavorful, store it in airtight containers. If refrigerated, it will last up to 5 days, but for longer storage, freezing is recommended. Just make sure to leave some space in your container as the soup may expand when frozen.

When reheating, do so gently on the stove to maintain the creamy texture. If the soup appears too thick after thawing, simply add a splash of vegetable broth or water to reach your desired consistency.

Serving Suggestions

This healthy squash soup can be served as a starter or as a main dish. Pair it with a fresh garden salad or a slice of crusty whole grain bread for a complete meal. The combination of flavors and textures will surely satisfy your taste buds.

For a delightful twist, consider adding protein to your meal. Grilled chicken, chickpeas, or even crumbled feta cheese can complement the soup beautifully, making it a heartier option that packs a nutritious punch.

Questions About Recipes

→ Can I use frozen squash?

Yes, frozen squash can be used. Just adjust the cooking time as needed.

→ How can I store leftovers?

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

→ Can I freeze this soup?

Absolutely! Freeze in portions for up to 3 months.

→ What can I serve with this soup?

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