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 olive oil; 1 teaspoon ground cumin; Salt and pepper to taste; 1/2 cup coconut milk (optional for creaminess)

Highlighted under: Healthy & Light

A delicious and nutritious squash soup that warms the soul and nourishes the body.

Created by

Vanessa Doyle

Last updated on 2025-12-24T18:12:35.771Z

This healthy squash soup is perfect for a cozy night in or as a light lunch. Made with fresh ingredients, it's both simple and satisfying.

        Why You'll Love This Recipe
        Rich and creamy texture without heavy cream
Packed with vitamins and nutrients from squash
Quick to prepare and perfect for meal prep

      

The Benefits of Squash

Butternut squash is not just delicious; it's a powerhouse of nutrition. Rich in vitamins A and C, it supports immune function and promotes healthy skin. Additionally, this vibrant vegetable is a great source of dietary fiber, aiding in digestion and helping you feel full longer. Incorporating squash into your diet can contribute to overall well-being while satisfying your taste buds.

Moreover, butternut squash is low in calories, making it an excellent choice for those watching their weight. Its natural sweetness and creamy texture create a satisfying dish without the need for heavy creams or additives. By choosing squash, you're opting for a wholesome ingredient that complements a balanced diet.

Perfect for Meal Prep

This Healthy Squash Soup is an ideal candidate for meal prep, saving you time and effort during busy weekdays. You can easily make a large batch and store it in the refrigerator or freezer for later use. Simply reheat when you're ready to enjoy a warm, nourishing meal that feels homemade.

When stored properly, this soup can last up to a week in the fridge or several months in the freezer, ensuring you have a quick, nutritious option at your fingertips. Consider portioning it into single-serving containers, making it simple to grab and go!

Serving Suggestions

While this squash soup is delightful on its own, there are numerous ways to elevate your dining experience. Consider topping your bowl with a sprinkle of roasted pumpkin seeds for added crunch and nutrition. Fresh herbs such as cilantro or parsley can also enhance the flavor profile while adding a pop of color.

If you're looking for a heartier meal, serve the soup alongside whole-grain bread or a fresh salad. These pairings not only complement the flavors of the soup but also provide additional nutrients, creating a well-rounded meal that delights the senses.

Ingredients

Soup Ingredients

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

Gather all the ingredients before starting to ensure a smooth cooking process.

Instructions

Sauté the Aromatics

In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, sautéing until the onion is translucent.

Cook the Squash

Add the diced butternut squash and ground cumin to the pot. Stir for a few minutes until the squash is slightly softened.

Add Broth and Simmer

Pour in the vegetable broth, bring to a boil, then reduce to a simmer. Cook for about 20 minutes, or until the squash is tender.

Blend the Soup

Using an immersion blender (or a regular blender in batches), puree the soup until smooth. If desired, stir in coconut milk for added creaminess.

Season and Serve

Season with salt and pepper to taste. Serve hot, garnished with a drizzle of olive oil or fresh herbs if desired.

Enjoy your delicious and healthy squash soup!

Storage Tips

To ensure the longevity of your Healthy Squash Soup, allow it to cool completely before transferring it to airtight containers. This prevents condensation, which can lead to spoilage. If freezing, consider using freezer-safe bags or containers, leaving some space for expansion as the soup freezes.

Label your containers with the date so you can keep track of freshness. When you're ready to enjoy, simply thaw overnight in the refrigerator or reheat directly from frozen in a pot over low heat, stirring occasionally.

Nutritional Information

This Healthy Squash Soup is not only delicious but also packed with nutrients. A serving typically contains around 150 calories, making it a light yet satisfying option. The fiber content helps to maintain digestive health, while the vitamins and minerals support overall vitality.

If you choose to add coconut milk, it will enhance the creaminess while providing healthy fats. This soup is naturally gluten-free and can easily be adapted to suit various dietary needs, ensuring everyone at the table can enjoy a bowl of this comforting dish.

Variations to Try

Feel free to customize this Healthy Squash Soup to suit your preferences. For a spicier kick, add a pinch of cayenne pepper or a splash of hot sauce. You can also experiment with different types of squash, such as acorn or kabocha, to create unique flavors.

For those who enjoy a bit more texture, consider adding cooked lentils or chickpeas to the soup. Not only do they provide protein, but they also make the soup heartier and more filling, perfect for a cozy dinner.

Questions About Recipes

→ Can I use other types of squash?

Yes, you can use acorn squash or pumpkin as alternatives.

→ Is this soup vegan?

Yes, this soup is vegan if you omit the coconut milk or use a plant-based alternative.

→ How can I store leftovers?

Store in an airtight container in the refrigerator for up to 5 days.

→ Can I freeze this soup?

Yes, this soup freezes well. Just make sure to let it cool completely before transferring to a freezer-safe container.