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 squash, peeled and diced; 1 large onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon ground cumin; 1 teaspoon ground ginger; Salt and pepper to taste; 1 tablespoon olive oil

Highlighted under: Healthy & Light

This Healthy Squash Soup is a comforting and nutritious meal option, perfect for chilly days.

Created by

Lucy Bennett

Last updated on 2025-12-24T11:36:34.666Z

This Healthy Squash Soup brings together the vibrant flavors of autumn squash with healthy ingredients to create a deliciously creamy soup.

        Why You'll Love This Recipe
        Rich and creamy texture without heavy cream
Packed with vitamins and minerals from fresh squash
Perfectly spiced for a cozy meal
Easy to prepare and great for meal prep

      

The Benefits of Squash

Butternut squash is not only delicious but also packed with essential nutrients. This vibrant vegetable is a fantastic source of vitamins A and C, both of which play vital roles in maintaining a healthy immune system. Furthermore, butternut squash is rich in antioxidants, which help combat oxidative stress in the body, promoting overall health. Incorporating this ingredient into your diet can boost your well-being while enjoying a tasty meal.

In addition to its nutritional benefits, butternut squash is incredibly versatile. It can be roasted, mashed, or blended, making it perfect for soups, stews, and even desserts. This adaptability allows you to explore various culinary creations, ensuring you never grow tired of this nutritious ingredient. It’s also low in calories and high in fiber, making it a great choice for those looking to maintain a healthy weight.

Perfect for Meal Prep

This Healthy Squash Soup is an excellent option for meal prepping. Not only does it store well in the refrigerator for up to a week, but it also freezes beautifully. You can easily make a large batch, portion it into containers, and have nutritious meals ready to go for busy days. Simply reheat on the stove or in the microwave, and you’ll have a comforting, homemade dish in minutes.

Meal prepping with this soup can help you save time and money while ensuring you have healthy options available. It’s a great way to avoid the temptation of fast food or unhealthy snacks. With its rich flavors and satisfying texture, this soup will keep you feeling full and content throughout your day, making it an ideal choice for lunch or dinner.

Customization Ideas

One of the great aspects of this Healthy Squash Soup is its versatility. Feel free to customize it according to your taste preferences or dietary needs. For a bit of heat, consider adding a pinch of cayenne pepper or some red pepper flakes during cooking. If you prefer a creamier texture, you can stir in a splash of coconut milk or cashew cream after blending.

You can also enhance the flavor profile by adding herbs such as thyme or rosemary, which pair wonderfully with squash. For a protein boost, consider adding cooked lentils or chickpeas to the soup. These additions not only improve the nutritional value but also make the soup heartier, turning it into a more filling meal.

Ingredients

Soup Ingredients

2 medium butternut squash, peeled and diced
1 large onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon ground cumin
1 teaspoon ground ginger
Salt and pepper to taste
1 tablespoon olive oil

Feel free to adjust the spices according to your taste preferences.

Instructions

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. Stir in the minced garlic and cook for an additional minute.

Cook the Squash

Add the diced butternut squash, vegetable broth, cumin, ginger, salt, and pepper to the pot. Bring to a boil, then reduce heat and let simmer for 25 minutes, or until the squash is tender.

Blend the Soup

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 blender and blend until smooth.

Serve

Return the soup to the pot, taste, and adjust seasonings if necessary. Serve hot, garnished with a drizzle of olive oil or your favorite toppings.

This soup can be stored in the refrigerator for up to a week or frozen for longer storage.

Serving Suggestions

When it comes to serving this Healthy Squash Soup, the possibilities are endless. A drizzle of olive oil adds a touch of richness, while a sprinkle of roasted pumpkin seeds provides a delightful crunch. Fresh herbs like cilantro or parsley can brighten the flavors and bring a fresh element to the dish.

Pair this soup with a side salad or a slice of whole-grain bread for a complete meal. It’s also an excellent starter for a dinner party, impressing your guests with its vibrant color and comforting taste.

Storage Tips

To store your Healthy Squash Soup, let it cool completely before transferring it to an airtight container. It can be kept in the refrigerator for up to five days. If you want to freeze it, portion the soup into freezer-safe containers, leaving some space at the top for expansion. It can be frozen for up to three months, making it a perfect make-ahead meal option.

When you’re ready to enjoy your frozen soup, simply thaw it in the refrigerator overnight before reheating. You may need to add a little water or vegetable broth when reheating to achieve your desired consistency.

Nutritional Information

Each serving of this Healthy Squash Soup is not only delicious but also nutritious. A typical serving provides a good balance of carbohydrates, vitamins, and minerals, making it an ideal choice for a healthy diet. The fiber content helps support digestion, while the vitamins contribute to overall health and wellness.

For those watching their calorie intake, this soup is a low-calorie option that still feels indulgent. It’s perfect for anyone seeking a nutritious meal that doesn’t compromise on flavor, making it a great addition to any meal plan.

Questions About Recipes

→ Can I use other types of squash?

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

→ Is this soup vegan?

Yes, this recipe is completely plant-based.

→ How can I make it spicier?

Add a pinch of cayenne pepper or some chopped fresh chili.

→ Can I add protein to this soup?

Absolutely! Consider adding cooked lentils or chickpeas for a protein boost.