Healthy Squash Soup

Name: Healthy Squash Soup
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 4 servings
Ingredients: 2 medium-sized butternut squash, peeled and cubed; 1 large onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon ground cumin; 1 teaspoon ground ginger; Salt and pepper to taste; 1 tablespoon olive oil; Fresh parsley for garnish

Highlighted under: Healthy & Light

This Healthy Squash Soup is a comforting, nutritious blend of squash and spices, perfect for chilly days.

Created by

Vanessa Doyle

Last updated on 2025-12-24T14:00:53.435Z

This Healthy Squash Soup is not only delicious but also packed with vitamins and minerals. The sweet flavor of the squash combined with aromatic spices makes it a favorite for family dinners.

        Why You'll Love This Recipe
        Rich and creamy texture without the heavy cream
Naturally sweet and flavorful thanks to roasted squash
Quick and easy to prepare, perfect for busy weeknights

      

A Nutritious Choice

This Healthy Squash Soup is not only delicious but also packed with nutrients. Butternut squash is rich in vitamins A and C, which are crucial for maintaining a healthy immune system and promoting good vision. The fiber content in squash aids digestion and contributes to a feeling of fullness, making this soup an excellent option for those looking for a satisfying yet healthy meal.

The addition of garlic and onion not only elevates the flavor profile but also brings their own health benefits. Garlic is known for its anti-inflammatory and antioxidant properties, while onions can help support heart health. Together, these ingredients create a nourishing soup that's perfect for chilly days.

Versatile and Adaptable

One of the best things about this Healthy Squash Soup is its versatility. You can easily customize the recipe to suit your taste or dietary preferences. For a spicier version, consider adding a pinch of cayenne pepper or some chopped jalapeños. If you prefer a creamier texture, a splash of coconut milk or cashew cream can elevate the soup without adding heaviness.

You can also experiment with different types of squash or even mix in other vegetables. Carrots, sweet potatoes, or even a handful of spinach can be great additions, allowing you to make the soup your own while adding even more nutritional value.

Perfect for Meal Prep

This Healthy Squash Soup is ideal for meal prepping. You can make a large batch over the weekend and store it in the refrigerator for up to five days. It also freezes well, making it a great option for quick weeknight dinners. Just portion it into containers and freeze. When you're ready to eat, simply reheat on the stove or in the microwave for a warm, comforting meal that's ready in minutes.

Consider pairing this soup with whole-grain bread or a fresh salad for a complete, balanced meal. It's a great way to ensure you have healthy options available during busy weeks without sacrificing flavor or nutrition.

Ingredients

Gather the following ingredients to make this delicious soup:

Ingredients

2 medium-sized butternut squash, peeled and cubed
1 large onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon ground cumin
1 teaspoon ground ginger
Salt and pepper to taste
1 tablespoon olive oil
Fresh parsley for garnish

Make sure to prep all ingredients before starting to cook for best results.

Instructions

Follow these steps to create your healthy squash soup:

Sauté the onions and garlic

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

Add the squash and spices

Add the cubed butternut squash, ground cumin, and ground ginger to the pot. Stir well to combine and cook for about 5 minutes.

Pour in the broth

Pour in the vegetable broth, bring to a boil, and then reduce the heat to a simmer. Cover and cook for 25 minutes or until the squash is tender.

Blend the soup

Using an immersion blender, blend the soup until smooth. If using a regular blender, be cautious of the hot liquid.

Season and serve

Season with salt and pepper to taste. Serve hot, garnished with fresh parsley.

Enjoy your warm and healthy squash soup!

Storing Leftovers

To store leftovers of this Healthy Squash Soup, allow it to cool completely before transferring it to an airtight container. Properly stored, it can last in the refrigerator for up to five days. Reheating is simple—just warm it on the stove over medium heat, stirring occasionally until heated through.

If you wish to freeze the soup, pour it into freezer-safe containers and label with the date. It can be stored in the freezer for up to three months. When you're ready to enjoy it again, transfer it to the refrigerator to thaw overnight before reheating.

Serving Suggestions

This Healthy Squash Soup pairs beautifully with a variety of side dishes. Consider serving it with a crusty artisan bread for dipping, or a light side salad with mixed greens, cherry tomatoes, and a simple vinaigrette. For an added protein boost, you can top the soup with roasted chickpeas or croutons for a satisfying crunch.

For a gourmet touch, drizzle a little balsamic reduction or a swirl of olive oil on top before serving. Fresh herbs like thyme or rosemary can also enhance the flavor and presentation of the dish.

Questions About Recipes

→ Can I use frozen squash?

Yes, frozen squash can be used, just ensure it's thawed and drained before cooking.

→ How can I make this soup spicier?

You can add a pinch of cayenne pepper or a dash of hot sauce for some heat.

→ Can I store leftovers?

Yes, store in an airtight container in the refrigerator for up to 4 days.

→ Is this soup vegan?

Yes, this soup is completely plant-based and vegan-friendly.