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 olive oil; Salt and pepper to taste; 1/2 teaspoon nutmeg; 1/2 teaspoon cinnamon

Highlighted under: Healthy & Light

A delicious and nutritious soup perfect for any season.

Created by

Vanessa Doyle

Last updated on 2025-12-24T14:54:38.920Z

This healthy squash soup is not only easy to make but also packed with nutrients. Perfect for a cozy dinner or a light lunch, it brings warmth and comfort to your table.

        Why You Will Love This Recipe
        Rich flavor from roasted squash and herbs
Creamy texture without heavy cream
Nutritious and satisfying for any meal
Simple ingredients that are easy to find

      

The Power of Squash

Butternut squash is a nutritional powerhouse, packed with vitamins A and C, fiber, and antioxidants. This vibrant vegetable not only contributes a beautiful color to your soup but also enhances its health benefits. The natural sweetness of butternut squash balances perfectly with savory spices, creating a delightful dish that warms both the body and soul.

In addition to its nutritional value, butternut squash is incredibly versatile. It can be roasted, mashed, or pureed, making it an excellent choice for various recipes. This soup showcases its rich flavor while keeping the preparation simple and approachable. Whether you are looking to impress guests or whip up a quick weeknight dinner, this squash soup is sure to delight.

Seasonal Comfort

Healthy squash soup is a perfect dish for any season. During the fall, it captures the essence of harvest time, while in the winter, it provides a warm, comforting meal on chilly nights. Spring and summer are also ideal for enjoying this soup, especially when garnished with fresh herbs from your garden. Its adaptability makes it a staple recipe that you can enjoy year-round.

Pair this soup with a simple salad or crusty bread for a complete meal. Its creamy texture and rich flavors make it satisfying enough to serve as a main dish or an elegant starter. You can easily adjust the seasonings and garnishes to reflect the time of year, adding a personal touch to your culinary creations.

Easy Meal Prep

One of the best aspects of this healthy squash soup is its simplicity in preparation. With just a few basic ingredients and minimal cooking time, you can create a delicious meal that doesn’t require hours in the kitchen. The use of vegetable broth enhances the flavor without adding extra calories, making it a light yet fulfilling option.

This soup is also perfect for meal prep. You can make a large batch and store it in the refrigerator for up to a week or freeze it for longer storage. Just reheat and enjoy whenever you need a quick, nutritious meal. Its flavors only improve after sitting, so it’s a fantastic choice for meal planning ahead of a busy week.

Ingredients

Ingredients for Healthy Squash Soup

1 medium butternut squash, peeled and cubed
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon olive oil
Salt and pepper to taste
1/2 teaspoon nutmeg
1/2 teaspoon cinnamon

Make sure to wash and prepare your vegetables before starting.

Instructions

Prepare the Ingredients

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 and stir for a few minutes before adding the vegetable broth.

Simmer the Soup

Bring the mixture to a boil, then reduce the heat and let it simmer for about 20 minutes, or until the squash is tender.

Blend and Season

Use an immersion blender to puree the soup until smooth. Stir in nutmeg, cinnamon, salt, and pepper to taste.

Serve

Serve hot, garnished with a drizzle of olive oil or a sprinkle of fresh herbs.

Enjoy your healthy squash soup with a slice of whole-grain bread!

Nutritional Benefits

This healthy squash soup is not only delicious but also packed with nutrients that support overall health. Butternut squash is rich in vitamins and minerals, including potassium, magnesium, and beta-carotene, which are essential for maintaining optimal bodily functions. The inclusion of garlic and onions provides additional health benefits, such as boosting the immune system and improving heart health.

Furthermore, the spices used in this recipe, such as nutmeg and cinnamon, offer anti-inflammatory properties that can enhance digestion and contribute to overall wellness. Enjoying this soup regularly can help you meet your daily vegetable intake while providing a comforting and satisfying meal.

Customization Ideas

One of the joys of making this healthy squash soup is the opportunity for customization. Feel free to experiment with different spices or add ingredients based on your preference. For a kick of heat, consider adding a pinch of cayenne pepper or a splash of hot sauce. You could also incorporate additional vegetables like carrots or sweet potatoes for added nutrition and flavor.

For those who love a bit of tanginess, a squeeze of lemon juice or a dollop of yogurt can elevate the soup's flavor profile. Adding cooked quinoa or lentils can also make it heartier, turning it into a complete meal. The possibilities are endless, so feel free to make this recipe your own!

Questions About Recipes

→ Can I use frozen squash?

Yes, frozen squash can be used as a convenient alternative.

→ How can I make this soup creamier?

You can add a splash of coconut milk or cashew cream for a richer texture.

→ Is this soup vegan?

Yes, this recipe is entirely plant-based and vegan-friendly.

→ Can I store leftovers?

Yes, leftovers can be stored in an airtight container in the fridge for up to 3 days.