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; Salt and pepper to taste; 1 tablespoon olive oil; Optional: pumpkin seeds for garnish

Highlighted under: Healthy & Light

A comforting and nutritious soup that highlights the natural sweetness of squash, perfect for chilly days.

Created by

Vanessa Doyle

Last updated on 2025-12-24T14:33:37.977Z

This Healthy Squash Soup is not only delicious but also packed with nutrients. It's a great way to enjoy the flavors of fall while keeping things light and healthy.

        Why You'll Love This Recipe
        Rich, creamy texture without the heaviness
Naturally sweet flavor from fresh squash
Packed with vitamins and perfect for meal prep
Comforting warmth that soothes the soul

      

The Benefits of Squash

Squash is a versatile vegetable that not only adds flavor to your dishes but also boasts an impressive nutritional profile. Rich in vitamins A and C, it supports eye health and boosts your immune system. Butternut squash, in particular, is high in antioxidants, which help combat oxidative stress in the body. Incorporating squash into your diet can contribute to overall well-being and vitality.

Another remarkable benefit of squash is its high fiber content. Fiber promotes digestive health and helps maintain a healthy weight by keeping you feeling full for longer. This makes squash an excellent addition to meals, especially for those looking to manage their calorie intake without sacrificing flavor.

Perfect for Meal Prep

This Healthy Squash Soup not only warms the soul but also excels in meal prep. It can be made in large batches and stored for quick lunches or dinners throughout the week. Simply portion the soup into airtight containers and refrigerate for up to five days, or freeze for longer storage. This convenience makes it a fantastic option for busy individuals or families.

When reheating, the soup retains its rich, creamy texture and delightful flavor, making it a perfect choice for those hectic days when time is short. Just a quick reheat on the stove or in the microwave, and you have a nourishing meal ready in minutes.

Serving Suggestions

While the soup is delicious on its own, there are plenty of ways to elevate your meal. Consider pairing it with a side of whole-grain bread or a fresh salad for a balanced dining experience. The combination of flavors will not only satisfy your hunger but also provide a variety of nutrients to fuel your day.

For a gourmet touch, drizzle a bit of balsamic reduction or a swirl of coconut cream on top before serving. This adds an extra layer of flavor and visual appeal, making your Healthy Squash Soup feel like a restaurant-quality dish right at home.

Ingredients

Soup Ingredients

1 medium butternut squash, peeled and cubed
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon ground cumin
Salt and pepper to taste
1 tablespoon olive oil
Optional: pumpkin seeds for garnish

Gather all the ingredients to start making your healthy squash soup.

Instructions

Sauté the Vegetables

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

Add Squash and Broth

Add the cubed butternut squash, vegetable broth, and ground cumin to the pot. Bring to a boil, then reduce heat and let it simmer for 20 minutes, or until the squash is tender.

Blend the Soup

Remove the pot from heat and use an immersion blender to puree the soup until smooth. Alternatively, you can transfer the soup to a blender in batches.

Season and Serve

Season the soup with salt and pepper to taste. Serve hot, garnished with pumpkin seeds if desired.

Enjoy your healthy and delicious squash soup!

Storing Leftovers

If you find yourself with leftovers, storing them properly will ensure they stay fresh for later enjoyment. Allow the soup to cool completely before transferring it to airtight containers. This helps prevent condensation, which can lead to spoilage. The soup can be stored in the refrigerator for up to five days or frozen for up to three months.

When reheating frozen soup, it’s best to thaw it in the refrigerator overnight before warming it on the stove. This gradual thawing helps maintain the texture and flavor, ensuring you enjoy every spoonful just as much as when it was first made.

Variations to Try

Feel free to get creative with this recipe! You can add other vegetables such as carrots or sweet potatoes to enhance both the flavor and nutrition. For an extra kick, consider sprinkling some red pepper flakes or adding a splash of apple cider vinegar to brighten the flavors.

Additionally, if you're looking for a heartier version, try stirring in some cooked lentils or beans. This will not only add protein but also make the soup even more filling, perfect for a complete meal without much fuss.

Questions About Recipes

→ Can I use other types of squash?

Yes, you can use acorn squash or pumpkin as alternatives.

→ Is this soup vegan?

Yes, this recipe is completely vegan as it uses vegetable broth.

→ Can I make this soup ahead of time?

Absolutely! This soup stores well in the fridge for up to 3 days.

→ How can I make this soup creamier?

You can add a splash of coconut milk or a dollop of yogurt before serving.