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 diced; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon ground cumin; 1/2 teaspoon ground cinnamon; Salt and pepper to taste; 1 tablespoon olive oil; Fresh parsley for garnish

Highlighted under: Healthy & Light

This Healthy Squash Soup is a comforting and nutritious dish that warms you from the inside out.

Created by

Stella Cameron

Last updated on 2025-12-24T14:45:35.922Z

This Healthy Squash Soup is not only delicious but also packed with nutrients. The vibrant color of the squash makes it visually appealing, while the blend of spices adds depth to the flavor. Perfect for a cozy dinner or a light lunch!

        Why You Will Love This Recipe
        Creamy texture without the heavy cream
Packed with vitamins and antioxidants
Easy to make and perfect for meal prep
Warm and comforting for chilly days

      

The Health Benefits of Butternut Squash

Butternut squash is not just delicious; it's also a powerhouse of nutrients. Rich in vitamins A and C, it supports a healthy immune system and promotes good vision. The high fiber content aids digestion, making it an excellent choice for those looking to maintain a healthy weight. Incorporating butternut squash into your diet can help reduce the risk of chronic diseases, thanks to its antioxidant properties that combat inflammation.

Additionally, butternut squash is low in calories and high in water content, making it a great option for those seeking to enjoy hearty meals without the guilt. Its natural sweetness pairs beautifully with savory spices, creating a delightful flavor profile that appeals to both children and adults alike.

Perfect for Meal Prep

One of the standout features of this Healthy Squash Soup is its suitability for meal prep. You can easily make a large batch and store it in the refrigerator or freezer for quick, nutritious meals throughout the week. Simply portion the soup into airtight containers, and you’ll have a healthy option ready to go whenever hunger strikes.

Reheating is a breeze, and the flavors only deepen over time, making each bowl even more satisfying than the last. This makes it an ideal choice for busy individuals or families looking to streamline their weeknight dinners while ensuring they consume balanced, wholesome meals.

Serving Suggestions

While this Healthy Squash Soup is delicious on its own, there are plenty of ways to enhance your dining experience. Consider pairing it with a slice of crusty whole-grain bread or a fresh side salad for a well-rounded meal. You can also top the soup with roasted pumpkin seeds or a swirl of Greek yogurt for added texture and flavor.

For those who enjoy a bit of heat, a sprinkle of red pepper flakes or a dash of hot sauce can elevate the soup to new heights. Experiment with different toppings and sides to discover your perfect combination!

Ingredients

Gather these ingredients to create your Healthy Squash Soup.

Ingredients

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

These ingredients will come together to create a delightful soup.

Instructions

Follow these simple steps to prepare your Healthy Squash Soup.

Sauté the Vegetables

In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, sautéing until the onion becomes translucent.

Add Squash and Spices

Add the diced butternut squash to the pot, along with the cumin and cinnamon. Stir for a few minutes to combine the flavors.

Pour in Broth

Pour in the vegetable broth and bring the mixture to a boil. Reduce heat and let it simmer for about 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 in batches to a regular blender.

Season and Serve

Season with salt and pepper to taste. Serve hot, garnished with fresh parsley.

Enjoy your homemade Healthy Squash Soup!

Storage Tips

To ensure your Healthy Squash Soup stays fresh and flavorful, store it in an airtight container in the refrigerator for up to five days. If you want to keep it longer, consider freezing it. Allow the soup to cool completely before transferring it to freezer-safe containers, leaving some space at the top for expansion as it freezes.

When you're ready to enjoy your frozen soup, simply thaw it in the refrigerator overnight and reheat on the stove or in the microwave. This way, you can always have a nourishing meal on hand without the hassle of cooking from scratch each time.

Nutritional Information

This Healthy Squash Soup is not only comforting but also nutritious. A typical serving contains around 150 calories, making it a low-calorie option that doesn't compromise on flavor. With a good balance of carbohydrates, fiber, and minimal fat, it provides sustained energy without the heaviness often associated with creamy soups.

Each bowl is rich in vitamins and minerals, making it an excellent choice for anyone looking to boost their nutrient intake. Whether you're following a specific dietary plan or simply aiming to eat healthier, this soup is a delicious way to meet your nutritional goals.

Questions About Recipes

→ Can I use a different type of squash?

Yes, you can substitute butternut squash with pumpkin or acorn squash for a different flavor.

→ How long can I store the soup?

The soup can be stored in an airtight container in the fridge for up to 5 days.

→ Can I freeze the soup?

Absolutely! Allow the soup to cool completely before transferring it to freezer-safe containers. It can be frozen for up to 3 months.

→ What can I serve with this soup?

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