Healthy Squash Soup
Highlighted under: Healthy & Light
A comforting and nutritious squash soup that is perfect for chilly days.
This healthy squash soup is not only delicious but also packed with nutrients. Made with fresh butternut squash and a blend of spices, it’s a perfect dish for any season.
Why You'll Love This Recipe
- Creamy texture without the heavy cream
- Packed with vitamins and antioxidants
- Easy to make and full of flavor
A Comforting Choice for Chilly Days
As the temperature drops and the leaves begin to change, there's nothing quite as comforting as a warm bowl of soup. This Healthy Squash Soup not only warms you from the inside out but also provides an array of nutrients that are beneficial during the colder months. Butternut squash is rich in vitamins A and C, making this a healthful option that supports your immune system while satisfying your hunger.
The creamy texture of this soup, achieved without heavy cream, makes it an indulgent treat that won't weigh you down. Whether you're curling up on the couch with a good book or serving it at a dinner gathering, this soup is sure to please everyone at the table. Plus, its vibrant color brightens up even the dreariest of days.
Versatile and Customizable
One of the best things about this Healthy Squash Soup is its versatility. You can easily adapt the recipe to suit your taste or dietary preferences. Want to add some heat? Toss in a pinch of red pepper flakes or a dash of hot sauce. Prefer a more savory flavor profile? Experiment with different spices such as nutmeg or smoked paprika.
For those following a vegan diet, simply omit the coconut milk or substitute it with any plant-based milk of your choice. You can also add other vegetables like carrots or sweet potatoes for added depth and nutrition. This soup is not only easy to make but also forgiving, allowing you to get creative in the kitchen.
Perfect for Meal Prep
This Healthy Squash Soup is ideal for meal prep enthusiasts. It stores well in the refrigerator for up to a week, and the flavors only improve as it sits. Simply portion it out into airtight containers for grab-and-go lunches or quick dinners throughout the week. You can even freeze it for up to three months, making it a convenient option for busy days.
Reheating is a breeze; just warm it on the stove or in the microwave until heated through. You can also customize the toppings each time you serve it, whether it's a sprinkle of fresh herbs, a drizzle of olive oil, or a handful of crunchy croutons. This way, you’ll never get bored with your meals!
Ingredients
Gather all the fresh ingredients for a delightful squash soup.
Ingredients
- 1 medium butternut squash, peeled and diced
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 teaspoon ground cumin
- Salt and pepper to taste
- 1/2 cup coconut milk (optional)
Make sure to have all ingredients measured and prepared before starting.
Instructions
Follow these simple steps to create your healthy squash soup.
Sauté the Vegetables
In a large pot, heat olive oil over medium heat. Add chopped onion and garlic, and sauté until softened, about 5 minutes.
Cook the Squash
Add the diced butternut squash and cook for another 5 minutes, stirring occasionally.
Add Broth and Spices
Pour in vegetable broth and add cumin. Bring the mixture to a boil, then reduce heat and simmer for 20 minutes, or until the squash is tender.
Blend the Soup
Use an immersion blender to puree the soup until smooth. If using a regular blender, allow the soup to cool slightly before blending in batches.
Finish with Coconut Milk
If desired, stir in coconut milk for creaminess. Season with salt and pepper to taste before serving.
Enjoy your warm and healthy squash soup!
Serving Suggestions
To elevate your Healthy Squash Soup, consider pairing it with a side salad or crusty bread. A simple arugula salad with a light vinaigrette complements the rich flavors of the soup beautifully. Alternatively, serve it alongside a slice of whole-grain bread or a warm baguette for dipping.
For a little extra texture, add some toasted pumpkin seeds on top just before serving. This not only enhances the visual appeal but also provides a delightful crunch that contrasts with the smoothness of the soup.
Nutritional Benefits
Butternut squash is a powerhouse of nutrients. It's low in calories but high in fiber, making it an excellent choice for those looking to maintain a healthy weight. The beta-carotene found in butternut squash supports eye health and provides antioxidant benefits, which can help reduce the risk of chronic diseases.
Additionally, the inclusion of coconut milk offers healthy fats that can aid in nutrient absorption. The combination of these ingredients not only makes this soup delicious but also a nutritious option that can help you stay on track with your health goals.
Storage Tips
To ensure your Healthy Squash Soup stays fresh, allow it to cool completely before transferring it to airtight containers. Store it in the refrigerator if you plan to consume it within a week. For longer storage, consider freezing it in portion-sized containers, which makes it easy to defrost only what you need.
When reheating frozen soup, it's best to thaw it overnight in the refrigerator. This helps maintain the texture and flavor. If you're in a hurry, you can also reheat it directly from frozen, just be prepared for a longer cooking time.
Questions About Recipes
→ Can I use other types of squash?
Yes, you can substitute with pumpkin or acorn squash.
→ Is this soup vegan?
Yes, this recipe is completely vegan.
→ How can I store leftovers?
Store in an airtight container 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 freezing.
Healthy Squash Soup
A comforting and nutritious squash soup that is perfect for chilly days.
Created by: Vanessa Doyle
Recipe Type: Healthy & Light
Skill Level: Beginner
Final Quantity: 4 servings
What You'll Need
Ingredients
- 1 medium butternut squash, peeled and diced
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 teaspoon ground cumin
- Salt and pepper to taste
- 1/2 cup coconut milk (optional)
How-To Steps
In a large pot, heat olive oil over medium heat. Add chopped onion and garlic, and sauté until softened, about 5 minutes.
Add the diced butternut squash and cook for another 5 minutes, stirring occasionally.
Pour in vegetable broth and add cumin. Bring the mixture to a boil, then reduce heat and simmer for 20 minutes, or until the squash is tender.
Use an immersion blender to puree the soup until smooth. If using a regular blender, allow the soup to cool slightly before blending in batches.
If desired, stir in coconut milk for creaminess. Season with salt and pepper to taste before serving.
Nutritional Breakdown (Per Serving)
- Calories: 180 kcal
- Total Fat: 8g
- Saturated Fat: 2g
- Cholesterol: 0mg
- Sodium: 600mg
- Total Carbohydrates: 26g
- Dietary Fiber: 5g
- Sugars: 4g
- Protein: 3g