Healthy Squash Soup

Name: Healthy Squash Soup
Prep time: 10 min
Cook time: 30 min
Total time: 40 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 olive oil; Salt and pepper to taste; 1/2 teaspoon ground nutmeg; 1/2 cup coconut milk (optional)

Highlighted under: Healthy & Light

A warm and nourishing bowl of healthy squash soup that is both comforting and delicious.

Created by

Vanessa Doyle

Last updated on 2025-12-24T18:09:35.504Z

This healthy squash soup is perfect for chilly evenings. Packed with nutrients and flavor, it's a great way to enjoy seasonal vegetables.

        Why You'll Love This Soup
        Creamy texture without the heavy cream
Rich in vitamins and minerals from fresh squash
Simple and quick to prepare, perfect for busy weeknights

      

The Benefits of Squash

Squash is a nutritional powerhouse packed with vitamins A and C, which are essential for maintaining healthy vision and boosting the immune system. Butternut squash, in particular, is rich in antioxidants, making it a great choice for combating oxidative stress in the body. Incorporating squash into your diet can also support heart health due to its high fiber content, which helps to regulate cholesterol levels.

Additionally, the natural sweetness of squash makes it a versatile ingredient that can be used in both savory and sweet dishes. This healthy squash soup not only delivers a delightful flavor but also provides a comforting warmth during colder months. Its creamy texture without heavy cream ensures you can enjoy it guilt-free, making it an ideal choice for health-conscious eaters.

Quick and Easy Preparation

One of the best aspects of this healthy squash soup is how simple it is to prepare. With just a handful of ingredients and minimal cooking time, you can whip up a nourishing meal that satisfies your taste buds. The use of an immersion blender allows you to transform the cooked squash and vegetables into a silky smooth soup in minutes, eliminating the need for transferring hot liquids to a traditional blender.

This recipe is perfect for busy weeknights when time is of the essence. You can easily prepare it in under an hour, allowing you to spend more time enjoying your meal and less time in the kitchen. Plus, leftovers can be stored in the fridge or freezer, making it a convenient option for meal prep.

Customizing Your Soup

One of the great things about this healthy squash soup is its versatility. While the base recipe is delicious on its own, you can easily customize it to suit your taste preferences. Consider adding spices like cumin or coriander for a more exotic flavor, or toss in some diced apples or pears for an extra touch of sweetness and complexity.

If you're looking for a little extra protein, adding cooked lentils or chickpeas is a great way to enhance the nutritional value of the soup. You can also top it with roasted seeds, fresh herbs, or a dollop of yogurt for added texture and flavor. The possibilities are endless, making this soup a fantastic canvas for creativity in the kitchen.

Ingredients

For the Soup

1 medium butternut squash, peeled and diced
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon olive oil
Salt and pepper to taste
1/2 teaspoon ground nutmeg
1/2 cup coconut milk (optional)

Enjoy this healthy soup warm, garnished with a sprinkle of fresh herbs.

Instructions

Sauté the Vegetables

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

Cook the Squash

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

Blend the Soup

Using an immersion blender, blend the soup until smooth. If you prefer a creamier texture, stir in the coconut milk and blend again.

Serve

Adjust seasoning as needed and serve warm. Enjoy your healthy squash soup!

This soup pairs well with crusty bread or a fresh salad.

Storage Tips

This healthy squash soup can be stored in the refrigerator for up to five days, making it an excellent option for meal prep. Simply let the soup cool completely before transferring it to an airtight container. When you're ready to enjoy it again, just reheat on the stovetop or in the microwave until warmed through.

If you prefer to make a larger batch, you can freeze the soup for up to three months. Portion it into freezer-safe containers and label them with the date. When you're ready to enjoy your frozen soup, thaw it overnight in the refrigerator before reheating.

Serving Suggestions

This healthy squash soup pairs wonderfully with crusty bread or a fresh garden salad. For a heartier meal, consider serving it alongside a grilled cheese sandwich or a quinoa salad. The combination of flavors will not only satisfy your hunger but also provide a balanced meal.

For a touch of elegance, consider garnishing each bowl with a swirl of coconut milk and a sprinkle of fresh herbs such as cilantro or parsley. This not only enhances the visual appeal but also adds a fresh flavor that complements the rich soup beautifully.

Questions About Recipes

→ Can I use other types of squash?

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

→ How can I store leftovers?

Store in an airtight container in the fridge for up to 4 days, or freeze for up to 3 months.

→ Is this soup vegan?

Yes, this recipe is vegan as it uses vegetable broth and coconut milk.

→ Can I add other vegetables?

Absolutely! Carrots, sweet potatoes, or bell peppers can be great additions.