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

This healthy squash soup is a comforting and nutritious meal perfect for any time of the year.

Created by

Vanessa Doyle

Last updated on 2025-12-24T12:30:37.774Z

This healthy squash soup is not only delicious but also packed with nutrients. It's perfect for a light lunch or dinner, and easy to prepare!

        Why You'll Love This Recipe
        Creamy texture that warms you from the inside out
Packed with vitamins and minerals from fresh squash
Quick and easy to prepare, making it perfect for weeknight dinners

      

The Nutritional Benefits of Squash

Butternut squash is not only delicious but also incredibly nutritious. It's rich in vitamins A and C, which are essential for maintaining healthy skin and boosting your immune system. The high fiber content of squash helps promote digestion and keeps you feeling full longer. Incorporating squash into your diet can contribute to overall health and wellness, making this soup a smart choice for anyone looking to eat healthier.

Moreover, butternut squash is low in calories and high in antioxidants, which can help reduce inflammation in the body. This makes it an ideal ingredient for those watching their weight or seeking anti-inflammatory benefits. With this healthy squash soup, you’re not just enjoying a tasty meal but also nourishing your body with essential nutrients.

Perfect for Meal Prep

One of the best things about this healthy squash soup is its convenience for meal prep. It can be made in large batches and stored in the refrigerator for up to a week, making it an excellent choice for busy weeknights. Simply reheat a bowl when you're ready to eat, and you have a comforting meal at your fingertips.

Additionally, this soup freezes beautifully, allowing you to enjoy it even months later. Portion it into individual servings, store in airtight containers, and you’ll have a delicious, homemade meal ready whenever you need it. This makes it a great option for those who want to have healthy choices available without the hassle of daily cooking.

Customizing Your Soup

This healthy squash soup is versatile and can be customized to suit your taste preferences. Feel free to add other vegetables like carrots or sweet potatoes for additional flavor and nutrition. You can also experiment with different spices, such as cumin or ginger, to give the soup a unique twist. For some added heat, consider incorporating a pinch of cayenne pepper or red pepper flakes.

If you’re looking to boost the protein content, you can add cooked lentils or beans to the soup. Not only do they enhance the nutritional profile, but they also add a delightful texture. Top the soup with roasted seeds or croutons for an added crunch, making each bowl a delightful experience.

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)

Make sure to use fresh ingredients for the best flavor!

Instructions

Sauté the Vegetables

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

Cook the Squash

Add the diced butternut squash to the pot, stirring to combine. Pour in the vegetable broth and bring to a boil. Reduce heat and simmer until the squash is tender, about 25 minutes.

Blend the Soup

Using an immersion blender, blend the soup until smooth. If using, stir in the coconut milk for added creaminess. Season with salt, pepper, and nutmeg.

Serve

Serve warm, garnished with a drizzle of olive oil or a sprinkle of fresh herbs if desired.

This soup can be stored in the refrigerator for up to 5 days.

Storage Tips

To store leftover healthy squash soup, allow it to cool completely before transferring it to an airtight container. It can be kept in the refrigerator for up to a week. For longer storage, consider freezing the soup in freezer-safe containers. Be sure to leave some space at the top of the container, as liquids expand when frozen.

When reheating, gently warm the soup on the stovetop or in the microwave, stirring occasionally to ensure even heating. If the soup has thickened during storage, you can add a splash of vegetable broth or water to reach your desired consistency.

Pairing Suggestions

This healthy squash soup pairs wonderfully with crusty bread or a fresh side salad. A green salad with a tangy vinaigrette complements the creaminess of the soup, providing a nice contrast. You could also serve it with a grilled cheese sandwich for a comforting meal that’s perfect for chilly days.

For a more substantial meal, consider serving the soup alongside roasted chicken or quinoa. The flavors of the squash will enhance the savory notes of these dishes, creating a delicious dining experience that satisfies all appetites.

Questions About Recipes

→ Can I make this soup vegan?

Yes, just omit the coconut milk or use a plant-based alternative.

→ How can I thicken the soup?

You can add more squash or a potato for a thicker consistency.

→ Can I freeze this soup?

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

→ What can I serve with this soup?

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