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; 1/2 teaspoon nutmeg; Salt and pepper to taste; 2 tablespoons olive oil; 1/2 cup coconut milk (optional); Fresh herbs for garnish (like parsley or cilantro)

Highlighted under: Healthy & Light

This Healthy Squash Soup is a warm, comforting dish packed with nutrients and flavor, perfect for any season.

Created by

Vanessa Doyle

Last updated on 2025-12-24T13:03:49.906Z

Discover the warm, delicious flavors of this Healthy Squash Soup, made with fresh ingredients and spices. It's the perfect way to warm up on a chilly day!

        Why You'll Love This Recipe
        Rich, creamy texture that's still healthy
Filled with seasonal flavors and nutrients
Easy to prepare and perfect for meal prep

      

A Nutrient Powerhouse

Butternut squash is a nutritional superstar, rich in vitamins A and C, potassium, and fiber. These nutrients support immune function, promote healthy skin, and aid digestion. Incorporating butternut squash into your diet can help you maintain overall health, making this soup not just delicious but beneficial too.

In addition to butternut squash, the use of onions and garlic in this recipe adds flavor and health benefits. Onions provide antioxidants and compounds that may reduce inflammation, while garlic is known for its immune-boosting properties. Together, these ingredients create a robust flavor profile that enhances the soup's health benefits.

Perfect for Any Season

This Healthy Squash Soup is versatile enough to be enjoyed year-round. In the fall and winter, it serves as a warm, comforting dish that brings a sense of coziness. During the spring and summer, it can be served chilled for a refreshing option, making it a fantastic addition to any meal plan.

You can also customize the soup to suit seasonal ingredients. Feel free to add other vegetables like carrots or sweet potatoes, or even incorporate seasonal herbs. This adaptability allows you to enjoy the soup in various ways, making it a staple in your kitchen.

Meal Prep Made Easy

One of the best aspects of this Healthy Squash Soup is how easy it is to prepare in advance. It stores well in the refrigerator for up to a week, and it also freezes beautifully for longer storage. This makes it an excellent option for meal prepping, allowing you to have a nutritious and satisfying meal ready whenever you need it.

To reheat, simply warm it on the stove over low heat or use a microwave. If the soup thickens after refrigeration, you can add a splash of vegetable broth or water to reach your desired consistency. Enjoying homemade, healthy meals has never been easier!

Ingredients

Ingredients for Healthy Squash Soup

1 medium butternut squash, peeled and diced
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon ground cumin
1/2 teaspoon nutmeg
Salt and pepper to taste
2 tablespoons olive oil
1/2 cup coconut milk (optional)
Fresh herbs for garnish (like parsley or cilantro)

Enjoy the freshness of seasonal vegetables in this delightful soup!

Instructions

Sauté the Vegetables

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

Add Squash and Spices

Add the diced butternut squash, ground cumin, nutmeg, salt, and pepper to the pot. Stir well to combine and cook for another 5 minutes.

Pour in Broth

Pour the vegetable broth into the pot, bring to a boil, then reduce heat and let it simmer for about 20 minutes, or until the squash is tender.

Blend the Soup

Using an immersion blender or a regular blender, puree the soup until smooth. If using a regular blender, allow the soup to cool slightly before blending in batches.

Finish with Coconut Milk

Stir in the coconut milk for a creamy texture, if desired. Adjust seasoning with more salt and pepper as needed. Reheat gently before serving.

Serve

Garnish with fresh herbs and enjoy your healthy squash soup warm!

This soup can be stored in the fridge for up to 5 days or frozen for later!

Tips for the Best Soup

For the best flavor, make sure to roast the butternut squash before adding it to the soup. This will enhance its natural sweetness and give the soup a deeper flavor. Simply toss the diced squash with olive oil, salt, and pepper, and roast in the oven until tender and caramelized.

If you prefer a bit of heat, consider adding a pinch of cayenne pepper or red pepper flakes when you add the spices. This subtle kick can elevate the overall taste and excitement of the soup, making it even more enjoyable.

Serving Suggestions

Pair your Healthy Squash Soup with a slice of crusty whole-grain bread or a fresh salad for a balanced meal. The bread can be used to soak up the rich flavors of the soup, making for a satisfying dining experience.

For added protein, consider serving the soup with grilled chicken, chickpeas, or lentils. These additions not only enhance the nutritional profile but also make the meal more filling, perfect for lunch or dinner.

Questions About Recipes

→ Can I use other types of squash?

Yes, you can substitute butternut squash with acorn squash or pumpkin.

→ Is this soup vegan?

Yes, this recipe is vegan as it uses vegetable broth and coconut milk.

→ Can I add protein to this soup?

You can add cooked lentils or chickpeas for extra protein.

→ How can I make this soup spicier?

Add a pinch of cayenne pepper or some chopped jalapeños for heat.