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 ginger; 1 teaspoon ground cumin; Salt and pepper to taste; 1 tablespoon olive oil; Fresh cilantro for garnish (optional)

Highlighted under: Healthy & Light

A warm and comforting healthy squash soup that's perfect for chilly days.

Created by

Stella Cameron

Last updated on 2025-12-24T18:06:40.467Z

This healthy squash soup is a delightful blend of flavors and nutrients, making it a perfect choice for a light meal or a starter. Packed with vitamins and a creamy texture, it’s both delicious and satisfying!

        Why You'll Love This Recipe
        A creamy texture without the use of heavy cream
Rich in vitamins and minerals from fresh squash
Perfectly spiced to warm you up on chilly days

      

The Benefits of Squash

Butternut squash is not only delicious but also packed with essential nutrients. It's an excellent source of vitamins A and C, both of which play critical roles in maintaining a healthy immune system and promoting good vision. Furthermore, its high fiber content aids in digestion and helps regulate blood sugar levels, making it a fantastic choice for those looking to maintain a balanced diet.

This vibrant vegetable is low in calories yet high in antioxidants, which can help combat oxidative stress in the body. Including squash in your diet can contribute to overall health and wellness, ensuring you feel your best while enjoying a flavorful meal.

Perfect for Meal Prep

This healthy squash soup is perfect for meal prepping! Its rich, hearty flavor only gets better after sitting in the fridge for a day, making it an ideal candidate for batch cooking. Simply store in airtight containers and keep it in the fridge for up to five days or freeze for longer storage.

When you're ready to enjoy it again, just reheat on the stove or in the microwave. This flexibility makes it easier to maintain healthy eating habits during busy weeks, allowing you to always have a nutritious meal ready at your fingertips.

Serving Suggestions

While this squash soup is delightful on its own, you can elevate your dining experience by pairing it with crusty bread or homemade croutons. A sprinkle of toasted pumpkin seeds on top can add a delightful crunch, along with extra nutrients.

For a heartier meal, consider serving the soup alongside a fresh salad or grilled cheese sandwich. These combinations not only complement the flavors of the soup but also provide a satisfying and balanced meal that will warm you up from the inside out.

Ingredients

Gather the following ingredients to make this delicious soup:

Ingredients

2 medium butternut squashes, peeled and diced
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon ground ginger
1 teaspoon ground cumin
Salt and pepper to taste
1 tablespoon olive oil
Fresh cilantro for garnish (optional)

Ensure you have all the ingredients ready before you start cooking.

Instructions

Follow these steps to prepare your healthy squash soup:

Sauté the Aromatics

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

Cook the Squash

Add the diced butternut squash, ground ginger, and ground cumin to the pot. Stir well to combine. Pour in the vegetable broth and bring to a boil. Reduce the heat and simmer until the squash is tender, about 20 minutes.

Blend the Soup

Once the squash is tender, use an immersion blender to puree the soup until smooth. If you don’t have an immersion blender, carefully transfer the soup in batches to a countertop blender.

Season and Serve

Season the soup with salt and pepper to taste. Serve hot, garnished with fresh cilantro if desired.

Enjoy your healthy squash soup with a slice of whole-grain bread!

Storage Tips

To maximize the freshness of your healthy squash soup, ensure it cools completely before storing. Use airtight containers to keep the soup from absorbing any odors from your fridge. If you choose to freeze it, consider portioning it into smaller containers for easy reheating later.

When stored correctly, the soup can last in the refrigerator for 4-5 days and up to 3 months in the freezer. To reheat, simply thaw overnight in the fridge and warm it slowly on the stovetop, stirring occasionally for a smooth consistency.

Variations to Try

Feel free to customize this soup to match your taste preferences or dietary needs. For a spicier kick, add a pinch of cayenne pepper or some diced jalapeños while cooking. If you prefer a creamier texture, a splash of coconut milk or cashew cream can enhance the richness without compromising healthiness.

You can also experiment with different spices such as turmeric or nutmeg for a unique flavor profile. Adding other vegetables like carrots or sweet potatoes can introduce new textures and tastes, turning this recipe into a versatile base for your culinary creativity.

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 as it uses vegetable broth.

→ How long can I store leftovers?

Leftovers can be stored in the refrigerator for up to 3 days.

→ Can I freeze this soup?

Yes, this soup freezes well. Just make sure to cool it completely before transferring it to airtight containers.