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 teaspoon ground ginger; Salt and pepper to taste; 2 tablespoons olive oil; Fresh parsley for garnish

Highlighted under: Healthy & Light

This Healthy Squash Soup is a warm, comforting dish that’s perfect for chilly days.

Created by

Vanessa Doyle

Last updated on 2025-12-24T12:15:23.452Z

This delicious Healthy Squash Soup is not only great for your health, but it also warms the soul. Made with fresh squash and flavorful spices, it's a delightful addition to your fall and winter meals.

        Why You'll Love This Recipe
        Rich, creamy texture without the heavy cream
Packed with vitamins and nutrients
Perfect for meal prep and easy to store
Deliciously seasoned for a comforting flavor

      

Health Benefits of Squash

Butternut squash is not only delicious but also incredibly nutritious. It is rich in vitamins A and C, which are essential for maintaining healthy skin and boosting your immune system. The high fiber content aids in digestion, making this soup a perfect choice for overall gut health.

Moreover, butternut squash contains antioxidants that can help combat oxidative stress in the body. The presence of potassium in squash supports heart health by helping to regulate blood pressure levels. By incorporating butternut squash into your diet, you're taking a step toward a healthier lifestyle.

This Healthy Squash Soup is a fantastic way to enjoy the benefits of this vibrant vegetable. It provides a comforting warmth during the winter months while nourishing your body with essential vitamins and minerals.

Perfect for Meal Prep

This Healthy Squash Soup is an excellent option for meal prepping. It can be made in large batches and stored in the refrigerator for up to five days, making it a convenient choice for busy weekdays. Simply reheat portions in the microwave or on the stovetop for a quick and nutritious meal.

If you're looking to extend its shelf life, this soup freezes beautifully. Portion it out into airtight containers or freezer bags, and it can last for up to three months in the freezer. This makes it easy to have a wholesome meal on hand whenever you need it.

Meal prepping this soup not only saves time but also helps reduce food waste. By using seasonal squash and fresh ingredients, you create a delicious, healthy meal that you can enjoy throughout the week.

Versatile Serving Suggestions

While this Healthy Squash Soup is delightful on its own, there are numerous ways to elevate its flavor and presentation. Consider serving it with a slice of crusty whole-grain bread or a light salad on the side for a complete meal. The combination of textures will enhance your dining experience.

For those who enjoy a bit of heat, a sprinkle of red pepper flakes or a drizzle of chili oil can add a spicy kick. Alternatively, topping the soup with roasted seeds or nuts can introduce a satisfying crunch, making each spoonful more exciting.

You can also customize the soup by adding other vegetables or proteins. Feel free to toss in some spinach, kale, or cooked beans to boost its nutritional profile. This adaptability makes it a fantastic canvas for culinary creativity.

Ingredients

Main Ingredients

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

Make sure to use fresh ingredients for the best flavor.

Instructions

Prepare the Squash

In a large pot, heat olive oil over medium heat. Add the chopped onion and garlic, sautéing until soft and fragrant, about 5 minutes.

Cook the Squash

Add the diced butternut squash to the pot. Stir in the ground cumin and ginger, cooking for another 5 minutes.

Add Broth and Simmer

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

Season and Serve

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

Enjoy your delicious and healthy squash soup!

Storage Tips

To preserve the freshness of your Healthy Squash Soup, always store it in an airtight container. Make sure to let the soup cool completely before sealing it to prevent condensation, which can lead to spoilage. Proper storage is key to extending the shelf life of your leftovers.

When freezing, label containers with the date to keep track of how long they've been stored. Thaw frozen soup overnight in the refrigerator before reheating, and ensure it is heated thoroughly before serving.

Nutritional Information

One serving of Healthy Squash Soup is low in calories, making it an ideal choice for those watching their weight. It typically contains around 150 calories per cup, depending on the specific ingredients and amounts used. The soup is also low in fat, especially since it avoids heavy cream, but still offers a creamy texture.

With its high fiber content, this soup can help keep you feeling full longer, making it a great addition to a balanced diet. It's also gluten-free, dairy-free, and suitable for various dietary preferences, ensuring it can be enjoyed by almost anyone.

Questions About Recipes

→ Can I use frozen squash?

Yes, frozen squash works well for this recipe. Just ensure it’s thawed before cooking.

→ How can I make this soup spicier?

Add a pinch of cayenne pepper or red pepper flakes while cooking for a spicy kick.

→ Can I store leftovers?

Absolutely! Store in an airtight container in the fridge for up to 4 days.

→ Is this soup vegan?

Yes, this Healthy Squash Soup is completely vegan and made with vegetable broth.