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 teaspoon ground coriander; Salt and pepper to taste; 1 tablespoon olive oil; Fresh parsley for garnish

Highlighted under: Healthy & Light

A warm and comforting bowl of healthy squash soup that's perfect for any season.

Created by

Stella Cameron

Last updated on 2025-12-24T18:00:43.985Z

This Healthy Squash Soup is a delightful blend of seasonal flavors that warms the soul. It’s packed with vitamins, making it a nutritious choice for lunch or dinner.

        Why You Will Love This Recipe
        Rich and creamy texture without the cream
Packed with nutrients and flavors
Perfectly spiced for a comforting meal
Easy to make and great for meal prep

      

The Nutritional Benefits of Squash

Butternut squash is a powerhouse of nutrition, packed with vitamins A and C, which are essential for maintaining healthy skin, vision, and immune function. It also contains dietary fiber, which aids digestion and can help keep you feeling full longer. Incorporating squash into your diet can contribute to overall health and help prevent chronic diseases.

In addition to its vitamin content, butternut squash is low in calories, making it an ideal ingredient for those looking to maintain a healthy weight. The natural sweetness of the squash, combined with the spices in this soup, creates a delicious and satisfying dish without the need for added sugars or unhealthy fats.

Perfect for Any Season

This healthy squash soup is not just a fall favorite; it can be enjoyed all year round. In the cooler months, it provides a warm, comforting meal that is perfect for cozy nights in. Conversely, in warmer months, the light and nutritious ingredients make it an excellent option for lunch or dinner without weighing you down.

Additionally, this soup can be easily adapted to incorporate seasonal ingredients. Feel free to add in other vegetables or spices that you enjoy, making it a versatile recipe that never gets boring. Whether served as a hearty main dish or a light starter, this squash soup is always a winner.

Meal Prep Made Easy

One of the best aspects of this healthy squash soup is that it is incredibly easy to prepare in advance. It can be made in large batches and stored in the refrigerator for up to a week or frozen for later use. This makes it an excellent choice for meal prep, allowing you to have a nourishing meal ready to go whenever you need it.

Simply reheat on the stove or in the microwave before serving, and you can enjoy a delicious homemade meal without the fuss. Meal prepping not only saves time but also helps you make healthier choices throughout the week, keeping convenience and nutrition at the forefront of your dining experience.

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 teaspoon ground coriander
Salt and pepper to taste
1 tablespoon olive oil
Fresh parsley for garnish

Gather all ingredients before starting to make the cooking process smoother.

Instructions

Sauté the Vegetables

In a large pot, heat olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes. Add minced garlic and cook for an additional minute.

Cook the Squash

Add the cubed butternut squash, vegetable broth, cumin, and coriander. Bring the mixture to a boil, then reduce heat and simmer for 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 only half of the soup. Season with salt and pepper to taste.

Serve and Garnish

Serve hot, garnished with fresh parsley. Enjoy your healthy squash soup!

This soup can be stored in the fridge for up to 3 days or frozen for later use.

Variations to Try

While this healthy squash soup is delicious as is, you can easily modify the recipe to suit your taste preferences. For a bit of heat, consider adding a pinch of red pepper flakes or a dash of hot sauce to the mix. Alternatively, you can blend in a splash of coconut milk for added creaminess and a hint of tropical flavor.

For a more robust flavor, try incorporating additional herbs such as thyme or rosemary. These will complement the natural sweetness of the squash and add depth to your soup. Don’t hesitate to experiment and find the perfect combination that delights your palate!

Serving Suggestions

This healthy squash soup pairs wonderfully with crusty bread or a simple green salad for a well-rounded meal. For an extra protein boost, consider adding grilled chicken or chickpeas on top before serving. The contrast of textures will elevate your dining experience and keep you satisfied.

If you're looking to impress guests, consider garnishing the soup with a drizzle of olive oil and a sprinkle of roasted pumpkin seeds. This not only adds visual appeal but also enhances the flavor and provides a satisfying crunch with each spoonful.

Storage Tips

To store your healthy squash soup, allow it to cool completely before transferring it to airtight containers. This will help prevent condensation and keep your soup fresh for longer. When stored properly, it can last in the refrigerator for up to a week or in the freezer for several months.

When you're ready to enjoy your soup again, simply reheat it on the stove over low heat, stirring occasionally to ensure even heating. If the soup has thickened during storage, feel free to add a splash of vegetable broth or water to reach your desired consistency.

Questions About Recipes

→ Can I use other types of squash?

Yes, you can substitute butternut squash with acorn squash or pumpkin.

→ Is this soup vegan?

Yes, this recipe is completely vegan and gluten-free.

→ How can I make this soup creamier?

For a creamier texture, you can add a splash of coconut milk or cashew cream.

→ Can I freeze the soup?

Yes, this soup freezes well. Just make sure to cool it completely before transferring it to a freezer-safe container.