Healthy Squash Soup
Highlighted under: Healthy & Light
This Healthy Squash Soup is a comforting and nutritious dish, perfect for chilly days.
This Healthy Squash Soup is not just a meal; it’s a warm hug in a bowl. Packed with vitamins and minerals, it’s a perfect way to enjoy the bounty of fall squash.
Why You Will Love This Recipe
- Creamy texture without heavy cream
- Packed with nutrients and flavor
- Quick to prepare and perfect for meal prep
Nutritional Benefits
Butternut squash is a nutritional powerhouse, loaded with vitamins A and C, potassium, and fiber. This creamy soup not only warms you up but also supports your immune system and promotes healthy digestion. The addition of garlic and onions further enhances its health benefits by providing antioxidants that help combat inflammation.
The use of vegetable broth as a base keeps this soup light and low in calories while still delivering a rich flavor. For those looking to boost their nutrient intake, adding a splash of coconut milk can provide healthy fats, which are essential for nutrient absorption and contribute to the soup's creamy texture.
Perfect for Meal Prep
This Healthy Squash Soup is an ideal option for meal prep enthusiasts. It stores well in the refrigerator for up to five days, making it easy to prepare in advance for busy weeks. Simply portion it out into individual servings for a quick and healthy lunch or dinner option.
Additionally, this soup can be frozen for up to three months. Make a large batch and freeze in airtight containers or freezer bags for easy thawing. A quick reheat in the microwave or on the stove will have you enjoying this comforting dish anytime you crave a warm and nutritious meal.
Ingredients
For the Soup
- 1 medium butternut squash, peeled and diced
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 teaspoon ground cumin
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 tablespoon olive oil
- 1/2 cup coconut milk (optional)
Gather all the ingredients before you start cooking for a smooth process.
Instructions
Prepare the Vegetables
In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, and sauté until translucent.
Cook the Squash
Add the diced butternut squash to the pot along with the cumin, salt, and pepper. Stir for a few minutes to coat the squash with the spices.
Add Broth and Simmer
Pour in the vegetable broth and bring to a boil. Reduce the heat and let it simmer for about 20 minutes, or until the squash is tender.
Blend and Serve
Once the squash is cooked, use an immersion blender to puree the soup until smooth. Stir in the coconut milk if using, and serve hot.
Garnish with fresh herbs or a swirl of coconut milk for an extra touch.
Serving Suggestions
This Healthy Squash Soup pairs wonderfully with crusty whole-grain bread or a side salad for a complete meal. Consider topping it with a sprinkle of pumpkin seeds for added crunch and extra nutrition. A drizzle of balsamic glaze can also elevate the flavors and add a touch of sophistication.
For those who enjoy a bit of heat, adding a dash of cayenne pepper or crushed red pepper flakes can spice things up. Fresh herbs like cilantro or parsley can also be sprinkled on top for a vibrant touch and added freshness.
Variations to Try
Feel free to experiment with different spices to create your own twist on this recipe. A pinch of nutmeg or cinnamon can impart a warm, aromatic flavor that complements the sweetness of the squash. Alternatively, try adding a cup of cooked lentils for additional protein and texture.
If you prefer a more robust flavor, consider roasting the butternut squash before adding it to the soup. Roasting caramelizes the natural sugars, enhancing the overall taste. You can also substitute the butternut squash with other types of squash, such as acorn or pumpkin, for a unique flavor profile.
Questions About Recipes
→ Can I use other types of squash?
Yes, you can substitute butternut squash with acorn or pumpkin squash.
→ Is this soup freezer-friendly?
Absolutely! This soup can be frozen in an airtight container for up to 3 months.
→ Can I make this soup vegan?
Yes, this soup is naturally vegan. Just ensure your broth is vegetable-based.
→ How can I make the soup spicier?
Add red pepper flakes or diced jalapeños for a spicy kick!
Healthy Squash Soup
This Healthy Squash Soup is a comforting and nutritious dish, perfect for chilly days.
Created by: Stella Cameron
Recipe Type: Healthy & Light
Skill Level: Easy
Final Quantity: 4 servings
What You'll Need
For the Soup
- 1 medium butternut squash, peeled and diced
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 teaspoon ground cumin
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 tablespoon olive oil
- 1/2 cup coconut milk (optional)
How-To Steps
In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, and sauté until translucent.
Add the diced butternut squash to the pot along with the cumin, salt, and pepper. Stir for a few minutes to coat the squash with the spices.
Pour in the vegetable broth and bring to a boil. Reduce the heat and let it simmer for about 20 minutes, or until the squash is tender.
Once the squash is cooked, use an immersion blender to puree the soup until smooth. Stir in the coconut milk if using, and serve hot.
Nutritional Breakdown (Per Serving)
- Calories: 200 kcal
- Total Fat: 8g
- Saturated Fat: 4g
- Cholesterol: 0mg
- Sodium: 600mg
- Total Carbohydrates: 30g
- Dietary Fiber: 5g
- Sugars: 6g
- Protein: 4g