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 cubed; 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 herbs for garnish (optional)

Highlighted under: Healthy & Light

A comforting and nutritious soup made with fresh squash, perfect for chilly days.

Created by

Vanessa Doyle

Last updated on 2025-12-24T18:21:38.276Z

This healthy squash soup is not only delicious but also packed with vitamins and minerals. The natural sweetness of the squash is complemented by savory spices, creating a warm and satisfying dish.

        Why You'll Love This Recipe
        Creamy texture without the added cream
Rich in vitamins and antioxidants
Quick and easy to make for busy weeknights

      

The Benefits of Squash in Your Diet

Butternut squash is a powerhouse of nutrition, packed with vitamins A and C, which are essential for maintaining a healthy immune system. The high fiber content aids in digestion, making it a great choice for those looking to improve gut health. Incorporating squash into your meals not only enhances flavor but also boosts your overall nutrient intake.

Rich in antioxidants, butternut squash helps combat oxidative stress and inflammation in the body. This makes it an ideal ingredient for those seeking to promote heart health and reduce the risk of chronic diseases. The vibrant orange color of the squash signals its beta-carotene content, which is converted into vitamin A in the body, contributing to healthy vision and skin.

Perfect for Meal Prep

This Healthy Squash Soup is perfect for meal prepping, making it an excellent option for busy individuals and families. You can easily make a large batch at the beginning of the week and portion it into containers for quick lunches or dinners. Simply reheat and enjoy, ensuring you always have a nutritious meal on hand.

The soup can also be frozen for later use, retaining its flavors and nutrients. Just be sure to let it cool completely before transferring it to airtight containers. When you're ready to enjoy it, thaw in the refrigerator overnight and reheat on the stove or in the microwave for a cozy, comforting meal anytime.

Customizing Your Soup

One of the best aspects of this Healthy Squash Soup recipe is its versatility. Feel free to customize the spices and herbs to suit your palate. For a bit of heat, consider adding a pinch of cayenne pepper or red pepper flakes. You can also experiment with herbs like thyme or rosemary for added depth of flavor.

If you're looking to make the soup even heartier, consider adding cooked lentils or beans for an extra protein boost. This will make the soup more filling and add a delightful texture. Topping with a dollop of yogurt or a sprinkle of feta cheese can also elevate the dish, making it a satisfying meal for any occasion.

Ingredients

Ingredients for Healthy Squash Soup

1 medium butternut squash, peeled and cubed
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 herbs for garnish (optional)

Instructions

Sauté the Vegetables

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

Add the Squash and Spices

Add the cubed butternut squash, ground cumin, and ground ginger to the pot. Stir to combine and cook for another 5 minutes.

Simmer the Soup

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. You can also transfer it to a blender in batches if you prefer.

Season and Serve

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

Storing Leftovers

To store leftover Healthy Squash Soup, allow it to cool before transferring it to an airtight container. The soup can be kept in the refrigerator for up to four days, making it an excellent option for meal planning. Just remember to reheat thoroughly before serving.

If you choose to freeze the soup, make sure to label the container with the date. It can be stored in the freezer for up to three months. For best results, thaw the soup in the refrigerator overnight before reheating to preserve its creamy texture and flavor.

Serving Suggestions

This Healthy Squash Soup pairs wonderfully with a side of crusty bread or a fresh salad. Consider serving it with a sprinkle of pumpkin seeds on top for added crunch and nutrition. A drizzle of balsamic reduction can also enhance the flavors, making for an elegant presentation.

For a complete meal, serve the soup alongside a protein source such as grilled chicken or chickpeas. This will help round out your meal and keep you satisfied for longer. Enjoy this comforting dish on its own or as part of a larger spread for family gatherings or dinner parties.

Questions About Recipes

→ Can I use frozen squash for this recipe?

Yes, frozen squash can be used. Just make sure to adjust the cooking time as needed.

→ Is this soup gluten-free?

Yes, this healthy squash soup is naturally gluten-free.

→ How can I store leftover soup?

Store any leftover soup in an airtight container in the refrigerator for up to 3 days.

→ Can I freeze this soup?

Yes, you can freeze the soup for up to 3 months. Thaw in the refrigerator before reheating.