Healthy Squash Soup

Name: Healthy Squash Soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 2 medium butternut squash, peeled and cubed; 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; 1/4 cup coconut milk (optional)

Highlighted under: Healthy & Light

This Healthy Squash Soup is a comforting and nutritious dish perfect for any season. Packed with vitamins and flavor, it’s easy to make and delightful to enjoy.

Created by

Vanessa Doyle

Last updated on 2025-12-24T12:54:31.660Z

This Healthy Squash Soup is not only delicious but also packed with nutrients. The vibrant colors and flavors make it a favorite for family dinners and healthy meal prep.

        Why You'll Love This Recipe
        Creamy texture without heavy cream
Rich in vitamins and antioxidants
Perfect for cozy nights in

      

Nutritional Benefits of Squash

Butternut squash is not only delicious but also packed with essential nutrients. It's an excellent source of vitamins A and C, both of which are crucial for maintaining healthy vision, skin, and immune function. The bright orange color of the squash indicates its high beta-carotene content, an antioxidant that can help reduce the risk of chronic diseases.

In addition to vitamins, butternut squash is high in dietary fiber, which promotes digestive health and can aid in maintaining a healthy weight. Including fiber-rich foods in your diet can help you feel fuller longer and stabilize blood sugar levels, making this soup a great option for those looking to nourish their bodies.

Perfect for Meal Prep

This Healthy Squash Soup is an excellent choice for meal prepping. It can easily be made in large batches and stored in the refrigerator for up to five days, or frozen for longer storage. Simply reheat on the stove or in the microwave when you're ready to enjoy a warm, comforting bowl.

Meal prepping with this soup not only saves time during busy weekdays but also ensures you have a nutritious option readily available. Pair it with a slice of whole-grain bread or a fresh salad for a balanced meal that will keep you satisfied.

Customization Options

One of the best things about this Healthy Squash Soup is its versatility. You can easily customize the flavors by adding different spices or herbs. For a bit of heat, consider adding a pinch of cayenne pepper or some freshly chopped chili peppers. Alternatively, fresh herbs like thyme or rosemary can elevate the flavor profile and add an aromatic touch.

If you're looking for a heartier version, feel free to throw in some cooked lentils or quinoa. This will not only boost the protein content but also add interesting textures to the soup. The ability to modify this recipe makes it ideal for various dietary preferences and allows you to make it your own.

Ingredients

Gather these fresh ingredients for a wholesome soup:

Ingredients

2 medium butternut squash, peeled and cubed
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
1/4 cup coconut milk (optional)

Make sure to have everything prepped before you start cooking!

Instructions

Follow these simple steps to create your Healthy Squash Soup:

Sauté the onion and garlic

In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes. Add the minced garlic and cook for an additional minute until fragrant.

Cook the squash

Add the cubed butternut squash to the pot and stir to combine. Pour in the vegetable broth, and season with salt, pepper, and nutmeg. Bring to a boil, then reduce the heat and let it simmer for about 25 minutes, or until the squash is tender.

Blend the soup

Using an immersion blender, blend the soup until smooth. If you prefer a chunkier texture, blend only half of the soup and leave the rest unblended. Stir in the coconut milk if using, and adjust seasoning as needed.

Serve hot, garnished with a drizzle of olive oil or fresh herbs if desired!

Serving Suggestions

This Healthy Squash Soup is delicious on its own, but you can take it to the next level with some tasty toppings. A sprinkle of toasted pumpkin seeds adds a delightful crunch and additional nutrients. A dollop of Greek yogurt or a swirl of extra coconut milk can introduce creaminess and a contrast of flavors.

For a complete meal, consider serving the soup with a side of crusty whole-grain bread or a fresh garden salad. These accompaniments complement the soup's flavors while providing a satisfying crunch and freshness.

Storage Tips

To store your Healthy Squash Soup, allow it to cool completely before transferring it to airtight containers. It can be kept in the refrigerator for up to five days. For longer storage, this soup freezes wonderfully. Just be sure to leave some space in the container, as liquids expand when frozen.

When you're ready to enjoy the soup again, thaw it in the refrigerator overnight and reheat on the stove or in the microwave. Stir well and adjust the seasoning as needed, as flavors can sometimes mellow after freezing.

Questions About Recipes

→ Can I use frozen squash?

Yes, frozen squash works well. Just adjust the cooking time as needed.

→ How can I store leftovers?

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

→ Is this soup vegan?

Yes, this soup is vegan-friendly as it uses vegetable broth and coconut milk.

→ Can I add other vegetables?

Absolutely! Carrots, sweet potatoes, or even spinach can be great additions.