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 cinnamon; Salt and pepper to taste; 2 tablespoons olive oil; 1/2 cup coconut milk (optional); Fresh herbs for garnish

Highlighted under: Healthy & Light

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

Created by

Vanessa Doyle

Last updated on 2025-12-24T11:30:37.215Z

This Healthy Squash Soup warms your soul and is perfect for chilly days. It combines the natural sweetness of squash with aromatic spices, creating a delightful blend that's both comforting and nutritious.

        Why You'll Love This Recipe
        Creamy texture without the heavy cream
Packed with vitamins and antioxidants
Quick and easy to make for a weeknight dinner
Versatile - customize with your favorite herbs and spices

      

Nutritional Benefits of Squash

Butternut squash is a true superfood, rich in essential vitamins and minerals. It is an excellent source of vitamin A, which is vital for maintaining healthy vision, skin, and immune function. Additionally, it provides a good amount of vitamin C, an antioxidant that helps protect the body from free radicals and supports overall health.

Beyond vitamins, butternut squash is also packed with dietary fiber, aiding in digestion and promoting a feeling of fullness. This can be especially beneficial for those looking to maintain a healthy weight. Incorporating this vibrant squash into your diet can help you reach your nutritional goals while enjoying a delicious meal.

Versatility in Cooking

One of the standout features of this Healthy Squash Soup is its versatility. You can easily adapt the recipe to suit your taste preferences or dietary needs. Feel free to experiment with different herbs and spices such as thyme, rosemary, or even a pinch of nutmeg for added depth of flavor.

This soup is not just limited to a winter dish; you can enjoy it year-round. Serve it as a starter for a dinner party or pair it with a fresh salad for a light lunch. The soup also freezes well, making it a convenient option for meal prep.

Serving Suggestions

To enhance your Healthy Squash Soup experience, consider pairing it with crusty whole-grain bread or a side of roasted vegetables. A sprinkle of toasted pumpkin seeds on top adds a delightful crunch and additional nutrients, elevating the soup to a complete meal.

For a touch of gourmet flair, drizzle a bit of balsamic reduction over the soup just before serving. This not only adds visual appeal but also a lovely tang that complements the sweetness of the squash beautifully.

Ingredients

Gather all your ingredients before you start cooking.

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 cinnamon
Salt and pepper to taste
2 tablespoons olive oil
1/2 cup coconut milk (optional)
Fresh herbs for garnish

Make sure to have everything ready to make the cooking process smoother.

Instructions

Follow these steps to create your delicious Healthy Squash Soup.

Sauté the Aromatics

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

Cook the Squash

Add the cubed butternut squash to the pot, along with the cumin, cinnamon, salt, and pepper. Stir well to coat the squash in the spices.

Add Broth and Simmer

Pour in the vegetable broth and bring the mixture to a boil. Reduce heat and let it simmer for about 20 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.

Finish with Coconut Milk

Stir in coconut milk if desired, and heat through. Adjust seasoning as needed.

Serve and Garnish

Serve hot, garnished with fresh herbs. Enjoy!

Enjoy your delicious Healthy Squash Soup!

Storing and Reheating

This Healthy Squash Soup can be stored in an airtight container in the refrigerator for up to five days. If you want to keep it longer, consider freezing it. Just ensure the soup cools completely before transferring it to freezer-safe containers. It can be frozen for up to three months.

When you're ready to enjoy your soup again, simply thaw it in the refrigerator overnight and reheat it on the stove over medium heat. Stir occasionally to ensure even heating, and add a splash of vegetable broth or coconut milk if it thickens too much.

Nutritional Information

Each serving of Healthy Squash Soup is not only delicious but also nutritious. A typical serving contains approximately 150 calories, making it a low-calorie option for those watching their intake. It's also low in fat, especially if you skip the coconut milk, while still delivering a creamy texture.

With a healthy dose of vitamins A and C, this soup supports immune health and skin vitality. Additionally, the fiber content aids in digestion and can help regulate blood sugar levels, making it a heart-healthy choice for any meal.

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 Healthy Squash Soup is vegan, especially if you omit the coconut milk.

→ How can I store leftovers?

Store leftovers in an airtight container in the refrigerator for up to 5 days.

→ Can I freeze this soup?

Yes, this soup freezes well. Just allow it to cool before transferring to freezer-safe containers.