Healthy Squash Soup
Highlighted under: Healthy & Light
A delicious and nutritious squash soup that's perfect for any season.
This Healthy Squash Soup is a warm and comforting dish that showcases the natural sweetness of squash. Perfect for chilly days, it's packed with vitamins and flavor.
Why You Will Love This Recipe
- Creamy texture without the added cream
- Rich in vitamins and antioxidants
- Easy to make and perfect for meal prep
The Benefits of Squash
Butternut squash is not just delicious; it's also a powerhouse of nutrition. Packed with vitamins A and C, it supports your immune system and promotes healthy skin. Its vibrant orange hue is a clear indication of its high beta-carotene content, which your body converts into vitamin A. This helps in maintaining good vision and overall eye health.
In addition to vitamins, butternut squash is rich in dietary fiber. This fiber aids in digestion, helps maintain a healthy weight, and contributes to heart health by lowering cholesterol levels. Incorporating this nutritious vegetable into your diet can significantly benefit your overall well-being, making this soup a smart choice for health-conscious individuals.
Perfect for Any Occasion
This Healthy Squash Soup is versatile enough to be enjoyed in any season. Whether you're looking for a cozy meal on a chilly evening or a light lunch option, this soup fits the bill perfectly. Its comforting yet refreshing flavors make it suitable for family dinners, meal prep, or even as a starter for your next gathering.
The ease of preparation also makes this soup an attractive option for busy weeknights. With just a few ingredients and minimal cooking time, you can whip up a delicious and nutritious meal that everyone will love. Plus, it freezes well, allowing you to enjoy it at your convenience throughout the week.
Customization Options
One of the best aspects of this Healthy Squash Soup is its adaptability. Feel free to add other vegetables like carrots or sweet potatoes for additional flavor and nutrition. Incorporating spices such as ginger or nutmeg can elevate the taste profile, making it even more delightful.
For those looking for a bit of protein, consider adding cooked lentils or beans to the mix. This not only boosts the nutritional value but also makes the soup heartier. Experiment with different toppings like croutons or a swirl of yogurt for a unique touch each time you make it.
Ingredients
Ingredients
Main Ingredients
- 1 large butternut squash, peeled and diced
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 teaspoon ground cumin
- Salt and pepper to taste
- 2 tablespoons olive oil
- Optional toppings: pumpkin seeds, cilantro
Gather all ingredients before starting to ensure a smooth cooking process.
Instructions
Cooking Instructions
Sauté the Aromatics
In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes. Stir in the minced garlic and cook for an additional minute.
Cook the Squash
Add the diced butternut squash to the pot along with the ground cumin. Stir well and cook for about 2-3 minutes.
Add Broth and Simmer
Pour in the vegetable broth and bring to a boil. Reduce heat and let it simmer for 25 minutes, or until the squash is tender.
Blend the Soup
Using an immersion blender, blend the soup until smooth. If you don’t have an immersion blender, carefully transfer the soup in batches to a countertop blender.
Season and Serve
Season with salt and pepper to taste. Serve hot, garnished with optional toppings like pumpkin seeds or cilantro.
Enjoy your healthy and delicious squash soup!
Storage and Reheating Tips
This soup can be stored in an airtight container in the refrigerator for up to five days. Make sure to let it cool completely before transferring it to prevent condensation, which can lead to spoilage. For longer storage, you can freeze the soup for up to three months. Just ensure it's in a freezer-safe container to maintain its quality.
When reheating, it's best to do so gently on the stove over medium heat. Stir occasionally to ensure even heating. If the soup thickens after refrigeration, feel free to add a splash of vegetable broth or water to reach your desired consistency.
Nutritional Information
This Healthy Squash Soup is not only delicious but also packed with nutrients. A typical serving provides a rich source of vitamins A and C, potassium, and fiber, making it an excellent choice for those looking to boost their nutrient intake. The use of olive oil adds healthy fats, contributing to heart health while keeping the soup creamy without the need for added dairy.
With fewer than 200 calories per serving, this soup is a guilt-free option that aligns well with various dietary preferences, including vegan and gluten-free. It's a fantastic way to incorporate more vegetables into your diet while enjoying a comforting and satisfying meal.
Serving Suggestions
To complement this Healthy Squash Soup, consider serving it with a side of whole-grain bread or a fresh salad. A simple mixed greens salad drizzled with balsamic vinaigrette pairs beautifully, adding a refreshing contrast to the creamy soup.
For a heartier meal, a grain bowl with quinoa or brown rice topped with roasted vegetables and a dollop of hummus can round out your dinner. These pairings not only enhance the dining experience but also contribute additional nutrients to your meal.
Questions About Recipes
→ Can I use frozen squash?
Yes, frozen squash can be used. Just make sure to adjust the cooking time as needed.
→ How can I store the soup?
Store in an airtight container in the refrigerator for up to 5 days or freeze for up to 3 months.
→ Can I add other vegetables?
Absolutely! Carrots, sweet potatoes, or even spinach make great additions.
→ Is this soup vegan?
Yes, this soup is entirely plant-based and vegan-friendly.
Healthy Squash Soup
A delicious and nutritious squash soup that's perfect for any season.
Created by: Vanessa Doyle
Recipe Type: Healthy & Light
Skill Level: Intermediate
Final Quantity: 4 servings
What You'll Need
Main Ingredients
- 1 large butternut squash, peeled and diced
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 teaspoon ground cumin
- Salt and pepper to taste
- 2 tablespoons olive oil
- Optional toppings: pumpkin seeds, cilantro
How-To Steps
In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes. Stir in the minced garlic and cook for an additional minute.
Add the diced butternut squash to the pot along with the ground cumin. Stir well and cook for about 2-3 minutes.
Pour in the vegetable broth and bring to a boil. Reduce heat and let it simmer for 25 minutes, or until the squash is tender.
Using an immersion blender, blend the soup until smooth. If you don’t have an immersion blender, carefully transfer the soup in batches to a countertop blender.
Season with salt and pepper to taste. Serve hot, garnished with optional toppings like pumpkin seeds or cilantro.
Nutritional Breakdown (Per Serving)
- Calories: 180 kcal
- Total Fat: 7g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 300mg
- Total Carbohydrates: 28g
- Dietary Fiber: 5g
- Sugars: 4g
- Protein: 3g