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 diced; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon ground cumin; 1 teaspoon ground ginger; Salt and pepper to taste; Olive oil for sautéing

Highlighted under: Healthy & Light

This Healthy Squash Soup is a comforting and nutritious dish, perfect for chilly days or as a light meal option.

Created by

Vanessa Doyle

Last updated on 2025-12-24T15:06:40.115Z

This Healthy Squash Soup is not only delicious but also packed with vitamins and nutrients. The natural sweetness of squash combined with savory spices creates a soothing bowl of soup that warms the soul.

        Why You'll Love This Recipe
        Creamy texture without heavy cream
Packed with vitamins and minerals
Easy to prepare and perfect for meal prep

      

Nutritional Benefits of Squash

Butternut squash is not only delicious but also a powerhouse of nutrients. It's rich in vitamins A and C, which are essential for maintaining healthy vision and boosting your immune system. The vibrant orange color of the squash indicates a high concentration of beta-carotene, an antioxidant that promotes skin health and may help protect against chronic diseases.

In addition to vitamins, butternut squash is a good source of dietary fiber. This fiber aids in digestion and helps to keep you feeling fuller for longer, making it an excellent choice for those looking to maintain a healthy weight. Incorporating squash into your diet can contribute to overall digestive health and promote a balanced gut.

Perfect for Any Season

While this Healthy Squash Soup is especially comforting during the colder months, it's a versatile dish that can be enjoyed year-round. The bright, sweet flavor of butternut squash pairs beautifully with a variety of spices, making it suitable for both cozy autumn evenings and light summer lunches.

This soup can also be easily modified to suit your taste preferences or dietary needs. Whether you prefer a spicier kick with added chili flakes or a touch of sweetness from a splash of maple syrup, the recipe is flexible enough to accommodate different flavor profiles. Experimenting with toppings, such as toasted seeds or croutons, can also elevate the dish to new heights.

Meal Prep Made Easy

One of the best things about this Healthy Squash Soup is its ease of preparation, making it an ideal candidate for meal prep. You can whip up a large batch at the beginning of the week and portion it out for quick lunches or dinners. Simply store the soup in individual containers in the refrigerator or freezer for convenient meals on the go.

Reheating the soup is a breeze—just warm it on the stove or in the microwave until heated through. This not only saves time during busy weekdays but also ensures you have a wholesome, homemade meal ready whenever you need it. Plus, the flavors often deepen and improve after a day or two in the fridge.

Ingredients

Main Ingredients

1 medium butternut squash, peeled and diced
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon ground cumin
1 teaspoon ground ginger
Salt and pepper to taste
Olive oil for sautéing

Gather all your ingredients before starting for a smooth cooking experience.

Instructions

Sauté the Aromatics

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

Cook the Squash

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

Add Broth and Simmer

Pour in the vegetable broth, bring to a boil, then reduce the heat to low. Cover and simmer for 20 minutes, or until the squash is tender.

Blend the Soup

Using an immersion blender, blend the soup until smooth. If using a regular blender, allow to cool slightly before blending in batches.

Season and Serve

Season with salt and pepper to taste. Serve warm, garnished with a drizzle of olive oil or fresh herbs if desired.

Enjoy your healthy and delicious squash soup!

Storage Tips

To maintain the freshness of your Healthy Squash Soup, store it in an airtight container in the refrigerator. It will keep well for about 4 to 5 days. If you want to extend its shelf life, consider freezing the soup. Pour it into freezer-safe containers, leaving some space at the top for expansion, and it will last for up to 3 months.

When you're ready to enjoy your frozen soup, simply thaw it overnight in the refrigerator or use the microwave for a quicker option. Reheat gently on the stove, stirring occasionally, to ensure an even temperature throughout without compromising the texture.

Serving Suggestions

This Healthy Squash Soup can be served as a hearty starter or as a main dish. For a complete meal, pair it with a side salad or a slice of whole-grain bread. Adding a sprinkle of pumpkin seeds or a dollop of yogurt can enhance the texture and flavor, making it even more satisfying.

For a gourmet touch, consider garnishing the soup with fresh herbs like cilantro or parsley, or a drizzle of balsamic reduction. These additions not only elevate the presentation but also add layers of flavor that complement the natural sweetness of the squash.

Questions About Recipes

→ Can I use other types of squash?

Yes, you can use any variety of squash, such as acorn or pumpkin, for different flavors.

→ How can I store leftovers?

Store the soup in an airtight container in the refrigerator for up to 5 days. Reheat on the stove or in the microwave.

→ Can I freeze this soup?

Yes, this soup freezes well. Allow it to cool completely before transferring it to freezer-safe containers.

→ What can I serve with this soup?

This soup pairs well with crusty bread or a light salad for a complete meal.