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 cubed; 1 onion, chopped; 2 garlic cloves, minced; 4 cups vegetable broth; 1 teaspoon ground cumin; 1/2 teaspoon paprika; Salt and pepper to taste; 2 tablespoons olive oil; 1/4 cup fresh parsley, chopped (for garnish)

Highlighted under: Healthy & Light

A delicious and nutritious squash soup that warms the soul, perfect for chilly days.

Created by

Stella Cameron

Last updated on 2025-12-24T17:54:39.244Z

This Healthy Squash Soup is not only tasty but also packed with nutrients. Made with fresh squash, herbs, and spices, it's a wholesome dish that everyone will love.

        Why You'll Love This Recipe
        Rich and creamy texture without the heavy cream
Packed with vitamins and minerals from fresh squash
Perfectly spiced for a warm, comforting meal

      

The Benefits of Squash

Squash is not only delicious but also incredibly nutritious. Butternut squash, the star of this soup, is rich in vitamins A and C, which are essential for maintaining healthy vision and boosting your immune system. Additionally, it provides a good source of fiber, helping to keep your digestive system running smoothly. Incorporating squash into your diet can contribute to overall health while satisfying your taste buds.

This vibrant vegetable is also low in calories, making it an excellent choice for those looking to maintain or lose weight. Its natural sweetness means you can enjoy a satisfying meal without needing to add excessive sugar or unhealthy fats. This healthy squash soup is a guilt-free delight that you can savor on chilly days.

Perfect for Meal Prep

One of the best features of this Healthy Squash Soup is its suitability for meal prep. You can make a large batch at once and store it in the fridge or freezer for convenient meals throughout the week. The flavors actually deepen and improve after a day or two, making it a fantastic option for those busy evenings when you need a quick, nutritious meal.

Simply portion the soup into airtight containers and refrigerate for up to five days, or freeze for up to three months. When you’re ready to enjoy it, just reheat on the stove or in the microwave, and you’ll have a wholesome meal ready in minutes.

Customizing Your Soup

This recipe serves as a fantastic base, allowing you to customize it according to your taste preferences. Feel free to experiment with different spices, such as ginger or nutmeg, to add an extra layer of warmth and flavor. You can also incorporate other vegetables like carrots or sweet potatoes for additional nutrition and texture.

For those seeking a bit of heat, consider adding a dash of cayenne pepper or red pepper flakes. You can also top your soup with various garnishes such as croutons, a dollop of yogurt, or toasted pumpkin seeds for added crunch and flavor. The possibilities are endless!

Ingredients

For the soup

2 medium butternut squashes, peeled and cubed
1 onion, chopped
2 garlic cloves, minced
4 cups vegetable broth
1 teaspoon ground cumin
1/2 teaspoon paprika
Salt and pepper to taste
2 tablespoons olive oil
1/4 cup fresh parsley, chopped (for garnish)

Instructions

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, about 5 minutes.

Add the Squash

Stir in the cubed butternut squash, cumin, paprika, salt, and pepper. Cook for about 2-3 minutes to enhance the flavors.

Simmer the Soup

Pour in the vegetable broth and bring to a boil. Reduce the 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, you can also transfer it to a blender in batches. Adjust seasoning if necessary.

Serve

Ladle the soup into bowls and garnish with chopped parsley. Enjoy your healthy squash soup!

Storage Tips

To ensure your Healthy Squash Soup remains fresh and flavorful, proper storage is essential. Allow the soup to cool completely before transferring it to airtight containers. This will help prevent condensation, which can lead to spoilage. If storing in the refrigerator, make sure to consume it within five days for the best taste and quality.

For longer storage, freeze the soup in portions. Use freezer-safe containers or zip-top bags, removing as much air as possible to prevent freezer burn. When ready to eat, thaw overnight in the fridge and reheat thoroughly before serving.

Serving Suggestions

This Healthy Squash Soup pairs beautifully with a variety of sides. Consider serving it alongside a simple green salad dressed with a light vinaigrette to add a refreshing contrast. Whole grain bread or crusty rolls are also excellent companions, perfect for dipping into the creamy soup.

For a more substantial meal, add a protein source such as grilled chicken, chickpeas, or quinoa. This not only enhances the nutritional value of your meal but also makes it more filling.

Questions About Recipes

→ Can I use other types of squash?

Yes, you can use acorn squash or pumpkin as a substitute.

→ How can I make this soup vegan?

This recipe is already vegan as it uses vegetable broth and no dairy products.

→ Can I freeze the soup?

Yes, the soup freezes well. Just store it in airtight containers for up to 3 months.

→ What can I serve with this soup?

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