Healthy Squash Soup

Name: Healthy Squash Soup
Prep time: 10 min
Cook time: 30 min
Total time: 40 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 cinnamon; Salt and pepper to taste; 1 tablespoon olive oil; Optional toppings: pumpkin seeds, cream, or herbs

Highlighted under: Healthy & Light

This Healthy Squash Soup is a comforting and nutritious dish perfect for chilly days. Packed with vitamins and flavor, it's a delightful way to enjoy seasonal produce.

Created by

Vanessa Doyle

Last updated on 2025-12-24T14:39:39.288Z

This Healthy Squash Soup is not only delicious but also a great way to incorporate more vegetables into your diet. It's creamy, flavorful, and can be made in under an hour!

        Why You Will Love This Recipe
        Rich and creamy texture that warms your soul
Naturally sweet and savory flavor profile
Perfect for meal prepping and enjoying all week

      

Seasonal Ingredients

This Healthy Squash Soup is a fantastic way to embrace seasonal produce, particularly during the fall and winter months. Butternut squash, with its vibrant orange hue, is not only visually appealing but also packed with essential nutrients. It is an excellent source of vitamins A and C, which are vital for maintaining healthy skin and boosting your immune system. This soup allows you to enjoy the natural sweetness of squash, making it an irresistible dish for all ages.

In addition to butternut squash, this recipe features other wholesome ingredients like onions and garlic. Onions provide a rich flavor base and are known for their anti-inflammatory properties, while garlic adds a delightful aroma and offers numerous health benefits, including improved heart health. Together, these ingredients create a flavor profile that is both comforting and nutritious.

Meal Prep Friendly

One of the best aspects of this Healthy Squash Soup is its meal prep potential. Preparing a large batch means you can enjoy this nutritious soup throughout the week without the hassle of cooking every day. Simply store individual portions in airtight containers in the refrigerator for up to five days or freeze them for longer storage. This makes it a perfect option for busy weekdays when you need a quick and healthy meal.

To reheat, just warm the soup on the stove or in the microwave until heated through. If you find that the soup has thickened during storage, simply add a splash of vegetable broth or water to return it to your desired consistency. This flexibility ensures that you have a delicious and wholesome meal ready whenever you need it.

Customizable and Versatile

This Healthy Squash Soup is incredibly versatile, allowing you to customize it based on your preferences or what you have on hand. Feel free to experiment with different spices such as nutmeg or ginger to add warmth and depth to the flavor. If you’re looking to add more vegetables, consider incorporating carrots, sweet potatoes, or even some leafy greens like spinach for an extra nutrient boost.

You can also adjust the consistency of the soup to your liking. For a creamier version, consider adding a splash of coconut milk or heavy cream after blending. Alternatively, for a lighter soup, you can thin it out with more vegetable broth. The possibilities are endless, making this recipe a delightful choice for any home cook looking to explore new flavors.

Ingredients

Gather these fresh ingredients to create your soup.

Ingredients

1 medium butternut squash, peeled and diced
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon ground cinnamon
Salt and pepper to taste
1 tablespoon olive oil
Optional toppings: pumpkin seeds, cream, or herbs

Once you have all the ingredients, you're ready to start cooking!

Instructions

Follow these simple steps to make your delicious soup.

Sauté the Vegetables

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

Cook the Squash

Add the diced butternut squash to the pot, stirring for a few minutes. Then, pour in the vegetable broth and add ground cinnamon, salt, and pepper. Bring to a boil.

Simmer

Reduce the heat and let the soup 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.

Serve

Ladle the soup into bowls and top with optional toppings like pumpkin seeds or a drizzle of cream. Enjoy!

Your healthy squash soup is ready to be enjoyed! Serve warm.

Nutritional Benefits

Butternut squash is a superfood, offering a wealth of nutritional benefits. Just one cup of cooked squash provides an impressive amount of beta-carotene, which the body converts into vitamin A. This vitamin is crucial for eye health and can help reduce the risk of vision-related issues as we age. In addition, squash is low in calories, making it an excellent choice for those looking to maintain or lose weight while still enjoying flavorful meals.

Furthermore, the fiber content in butternut squash aids digestion and helps keep you feeling full longer. This can be particularly beneficial for those focusing on weight management. Coupled with the antioxidants found in garlic and onions, this soup not only satisfies your taste buds but also contributes to overall health and wellness.

Serving Suggestions

When serving your Healthy Squash Soup, consider pairing it with a crusty whole-grain bread or a fresh salad for a complete meal. The combination of flavors and textures will enhance your dining experience. For a heartier option, serve the soup alongside grilled cheese sandwiches or a hearty quinoa salad, making it a perfect choice for lunch or dinner.

Don't forget to garnish your soup to elevate its presentation. A sprinkle of pumpkin seeds adds a delightful crunch, while a drizzle of cream or a handful of fresh herbs like parsley or cilantro can bring a burst of color and freshness. These simple touches not only enhance the visual appeal but also add layers of flavor that make each bowl of soup even more enjoyable.

Storage Tips

Storing your Healthy Squash Soup properly will help maintain its flavor and freshness. Allow the soup to cool completely before transferring it to airtight containers. For optimal freshness, consume refrigerated soup within five days, or freeze it for up to three months. When freezing, consider using portion-sized containers for easy thawing and reheating.

When you're ready to enjoy your frozen soup, simply transfer it to the refrigerator the night before to allow it to thaw gradually. For a quicker option, you can thaw it in a microwave-safe container. Always reheat the soup until it reaches a steaming hot temperature before serving to ensure food safety.

Questions About Recipes

→ Can I use other types of squash?

Yes, you can substitute butternut squash with any other type such as acorn or pumpkin.

→ How can I make this soup vegan?

Simply use vegetable broth and skip any dairy toppings!

→ Can I freeze the soup?

Absolutely! This soup freezes well. Just store it in an airtight container for up to 3 months.

→ What can I serve with this soup?

This soup pairs wonderfully with crusty bread or a fresh salad.