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 comforting and nutritious squash soup that's perfect for any season.

Created by

Vanessa Doyle

Last updated on 2025-12-24T12:27:33.046Z

This Healthy Squash Soup is not only delicious but also packed with nutrients. It's a perfect way to warm up on a chilly day and enjoy the flavors of autumn.

        Why You'll Love This Recipe
        Creamy texture without the heavy cream
Packed with vitamins and minerals from fresh squash
Easily customizable with your favorite spices and herbs

      

The Nutritional Benefits of Squash

Squash is not only delicious but also packed with essential nutrients. Butternut squash, in particular, is a great source of vitamins A and C, which are vital for maintaining healthy skin and boosting the immune system. The rich orange color of the squash indicates a high beta-carotene content, which the body converts into vitamin A. This nutrient plays a crucial role in vision and overall health.

In addition to vitamins, squash is also high in fiber, which aids digestion and helps maintain a healthy weight. A diet rich in fiber can promote feelings of fullness and reduce the risk of chronic diseases such as heart disease and diabetes. Including squash in your meals is an excellent way to enhance your nutrient intake while enjoying a satisfying dish.

Customizing Your Soup

One of the best parts about making squash soup is its versatility. You can easily customize the flavor profile by experimenting with different spices and herbs. For a warm, earthy flavor, consider adding nutmeg or cinnamon. If you prefer a bit of heat, a pinch of cayenne pepper can elevate the dish. Fresh herbs like thyme or rosemary can also add a fragrant touch that complements the natural sweetness of the squash.

You can also mix in other vegetables such as carrots, sweet potatoes, or even apples for added sweetness and depth. This flexibility allows you to tailor the soup to your taste preferences and dietary needs, making it a fantastic go-to recipe for any occasion.

Serving Suggestions

This healthy squash soup is perfect as a starter or a main dish. Serve it alongside a warm, crusty bread for a comforting meal that will warm you from the inside out. For a more substantial dish, consider adding a protein source such as chickpeas or shredded chicken, turning your soup into a complete meal.

For entertaining, you can elevate the presentation by serving the soup in individual bowls garnished with a drizzle of olive oil or a dollop of yogurt. This not only enhances the visual appeal but also adds a layer of creaminess that balances the soup's natural flavors.

Ingredients

Gather the following ingredients:

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)

Make sure to have everything ready for a smooth cooking experience!

Instructions

Follow these steps to make your soup:

Sauté the Vegetables

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

Cook the Squash

Add the diced butternut squash and ground cumin to the pot. Stir to combine, then pour in the vegetable broth. 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, puree the soup until smooth. If you don't have an immersion blender, carefully transfer the soup to a blender in batches.

Season and Serve

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

Enjoy your healthy and delicious squash soup!

Storage Tips

If you have leftovers of this delicious squash soup, you can store it in an airtight container in the refrigerator for up to five days. This makes it an excellent option for meal prep, allowing you to enjoy healthy lunches throughout the week. Just reheat on the stove or in the microwave before serving.

For longer storage, consider freezing the soup. Allow it to cool completely, then transfer it to freezer-safe containers or bags. The soup will maintain its quality for up to three months in the freezer. When you’re ready to enjoy it again, simply thaw in the refrigerator overnight and reheat as desired.

Pairing Wine with Squash Soup

When it comes to pairing wine with squash soup, look for a white wine that complements its creamy texture and natural sweetness. A Chardonnay, especially one that is lightly oaked, can enhance the flavors beautifully. Alternatively, a Sauvignon Blanc with its crisp acidity can provide a refreshing contrast to the richness of the soup.

If you prefer red wine, consider a light-bodied option such as Pinot Noir. Its subtle berry flavors and earthy undertones can harmonize well with the flavors of the squash, creating an enjoyable dining experience. Remember to serve your wine slightly chilled to enhance its refreshing qualities.

Questions About Recipes

→ Can I use frozen squash?

Yes, you can use frozen squash. Just make sure to adjust the cooking time accordingly.

→ Is this soup vegan?

Yes, this soup is completely vegan as it uses vegetable broth.

→ How can I make this soup spicier?

You can add a pinch of cayenne pepper or red pepper flakes to spice it up.

→ Can I store leftovers?

Yes, store leftovers in an airtight container in the refrigerator for up to 3 days.