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; Salt and pepper to taste; 1 tablespoon olive oil; Fresh herbs for garnish (optional)

Highlighted under: Healthy & Light

A warm and comforting soup made from fresh squash, packed with nutrients and flavor.

Created by

Vanessa Doyle

Last updated on 2025-12-24T18:03:38.999Z

This healthy squash soup is not only delicious but also nutritious. It's the perfect dish to warm you up on a chilly day!

        Why You'll Love This Recipe
        Rich and creamy texture without the heavy calories
Packed with vitamins and minerals from fresh squash
Quick and easy to prepare for a healthy weeknight meal

      

The Nutritional Benefits of Squash

Butternut squash is not only delicious but also incredibly nutritious. This vibrant vegetable is rich in vitamins A and C, which are essential for maintaining healthy vision and a robust immune system. Additionally, it's a great source of dietary fiber, which aids in digestion and helps keep you feeling full longer. Incorporating butternut squash into your diet can contribute to overall health while providing a sweet and nutty flavor in your meals.

Squash also contains antioxidants, which help combat oxidative stress in the body. These compounds play a vital role in reducing inflammation and may lower the risk of chronic diseases such as heart disease and diabetes. By enjoying this Healthy Squash Soup, you're not only treating your taste buds but also giving your body the nutrients it craves.

Perfect for Meal Prep

This Healthy Squash Soup is an excellent choice for meal prepping. It can be made in large batches and stored for later use, making it a convenient option for busy weeknights. Simply divide the soup into individual portions and refrigerate or freeze. It reheats beautifully, allowing you to enjoy a homemade, nutritious meal in just minutes.

When preparing for the week ahead, consider pairing the soup with whole-grain bread or a fresh salad. These accompaniments enhance the nutritional value of your meal and provide a satisfying dining experience. Plus, you can easily customize the soup by adding your favorite spices or toppings, ensuring each serving feels unique.

Variations and Customizations

While this recipe is already packed with flavor, there are countless ways to customize your Healthy Squash Soup. For a spicy kick, consider adding a pinch of cayenne pepper or a splash of hot sauce. If you prefer a creamier texture, a dollop of Greek yogurt or a splash of coconut milk can elevate the richness of the soup without adding too many calories.

You can also experiment with different types of squash, such as acorn or pumpkin, to create unique flavor profiles. Additionally, feel free to toss in other vegetables like carrots or sweet potatoes for added nutrition. The versatility of this soup makes it easy to adapt based on seasonal produce or personal preferences.

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
Salt and pepper to taste
1 tablespoon olive oil
Fresh herbs for garnish (optional)

Ensure all ingredients are fresh for the best flavor.

Instructions

Sauté the Aromatics

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

Add Squash and Broth

Add the diced butternut squash, vegetable broth, and ground cumin to the pot. Bring to a boil, then reduce heat and simmer for 20 minutes, or until the squash is tender.

Blend the Soup

Using an immersion blender, blend the soup until smooth. If you prefer a chunkier texture, blend only half of the soup and mix it back in.

Season and Serve

Season with salt and pepper to taste. Serve hot, garnished with fresh herbs if desired.

Enjoy your healthy and delicious soup!

Storing and Reheating

To store your Healthy Squash Soup, allow it to cool completely before transferring it to airtight containers. It can be kept in the refrigerator for up to 5 days or frozen for up to 3 months. When you're ready to enjoy it again, simply reheat in a pot over medium heat, stirring occasionally to ensure it warms evenly.

If frozen, it's best to thaw the soup in the refrigerator overnight before reheating. This way, you maintain the best texture and flavor. For a quick reheating option, you can also use the microwave, but be sure to stir it halfway through to avoid hot spots.

Serving Suggestions

When serving your Healthy Squash Soup, consider garnishing it with a sprinkle of toasted pumpkin seeds for added crunch and nutrition. A drizzle of balsamic glaze or a swirl of cream can add a touch of elegance to your presentation. Fresh herbs like cilantro or parsley not only enhance the visual appeal but also add a burst of flavor that complements the sweetness of the squash.

Pair the soup with a light salad for a complete meal. A simple arugula salad with lemon vinaigrette or a quinoa salad can balance the richness of the soup while providing additional nutrients. This combination makes for a delicious and satisfying dining experience.

Questions About Recipes

→ Can I use frozen squash?

Yes, frozen squash works well in this recipe. Just adjust the cooking time as needed.

→ How long will leftovers last?

Leftover soup can be stored in the refrigerator for up to 3 days in an airtight container.

→ Can I freeze the soup?

Absolutely! This soup freezes well. Just let it cool completely before transferring to freezer-safe containers.

→ What can I serve with this soup?

This soup pairs well with crusty bread or a simple salad for a complete meal.