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; Salt and pepper to taste; 1 tablespoon olive oil

Highlighted under: Healthy & Light

Enjoy a warm and nourishing bowl of healthy squash soup, perfect for chilly days and packed with flavor.

Created by

Vanessa Doyle

Last updated on 2025-12-24T15:09:39.439Z

This healthy squash soup is a delightful blend of seasonal flavors, making it a comforting dish for any occasion. With its creamy texture and vibrant color, it's not only good for you but also a feast for the eyes!

        Why You'll Love This Recipe
        Creamy texture without the cream, thanks to blended squash
Packed with vitamins and nutrients for a healthy boost
Easy to prepare, making it perfect for weeknight dinners

      

The Nutritional Benefits of Squash

Butternut squash is not only delicious but also incredibly nutritious. Rich in vitamins A and C, it supports eye health and boosts the immune system. Furthermore, its high fiber content aids digestion and helps maintain a healthy weight. This soup is an excellent way to incorporate more vegetables into your diet, especially during the colder months when fresh produce can be limited.

Additionally, butternut squash is a great source of antioxidants, which help fight inflammation and protect the body from chronic diseases. By making this healthy squash soup, you're not only treating your taste buds but also nourishing your body with essential nutrients. It's a dish that offers comfort and health in every spoonful.

Perfect for Meal Prep

One of the best aspects of this healthy squash soup is its suitability for meal prep. You can easily make a large batch at the beginning of the week and store individual portions in the refrigerator or freezer. When you're ready to enjoy a warm bowl, simply reheat it on the stove or in the microwave, making it a convenient option for busy weeknights.

The flavors of the soup only improve as it sits, allowing the spices to meld beautifully. This means you can look forward to even tastier leftovers. Pair it with a slice of whole-grain bread or a fresh side salad for a complete meal that keeps you satisfied.

Customization Ideas

While this recipe is delicious as is, you can easily customize it to suit your tastes. Consider adding a splash of coconut milk or a dollop of Greek yogurt for extra creaminess without the added calories. For a spicy kick, toss in a pinch of red pepper flakes or a dash of hot sauce. You can also experiment with different spices like nutmeg or coriander to create unique flavor profiles.

If you're looking to increase the protein content, consider adding lentils or chickpeas to the soup during the cooking process. This not only enhances the nutritional value but also makes the dish more filling. With so many options to customize, you'll never get bored of this healthy squash soup.

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
Salt and pepper to taste
1 tablespoon olive oil

Gather all ingredients before starting the preparation for a smooth cooking experience.

Instructions

Sauté the Vegetables

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

Cook the Squash

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

Add Broth and Simmer

Pour in the vegetable broth and bring to a boil. Reduce the heat and let it simmer for about 20 minutes, or until the squash is tender.

Blend the Soup

Use an immersion blender to puree 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, optionally 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 for a complete meal!

Serving Suggestions

This healthy squash soup pairs wonderfully with a variety of sides. For a light and refreshing contrast, serve it alongside a crisp green salad topped with a zesty vinaigrette. The freshness of the salad complements the rich, creamy texture of the soup beautifully.

For a heartier meal, consider adding some whole-grain bread or homemade croutons. They add a satisfying crunch that balances the soup's smoothness. A sprinkle of roasted pumpkin seeds or a swirl of pesto can also elevate the dish, providing an extra layer of flavor and texture.

Storage Tips

To store your leftover squash soup, allow it to cool completely before transferring it to airtight containers. It can be kept in the refrigerator for up to five days or in the freezer for up to three months. Just ensure to label your containers with the date for easy reference.

When reheating, add a splash of vegetable broth or water if the soup has thickened too much. This will help restore its creamy consistency. Always taste before serving, as the flavors can deepen over time, and you might want to adjust the seasoning as needed.

Questions About Recipes

→ Can I use frozen squash for this recipe?

Yes, frozen squash works well. Just ensure it's thawed before cooking.

→ How long can I store leftovers?

Leftover soup can be stored in the refrigerator for up to 3 days.

→ Can I freeze this soup?

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

→ What can I serve with this soup?

This soup pairs nicely with a side salad or crusty bread.