Healthy Squash Soup

Name: Healthy Squash Soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 2 medium butternut squash, peeled and cubed; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon ground cumin; 1 teaspoon ground coriander; Salt and pepper to taste; 1 tablespoon olive oil; Optional: pumpkin seeds for garnish

Highlighted under: Healthy & Light

A delicious and nutritious squash soup that warms the soul.

Created by

Vanessa Doyle

Last updated on 2025-12-24T15:15:35.965Z

This healthy squash soup is packed with flavor and nutrients, making it a perfect dish for any season. It's easy to prepare and can be enjoyed by the whole family.

        Why You'll Love This Recipe
        Rich in vitamins and minerals from fresh squash
Creamy texture without the heavy cream
Perfectly spiced for a cozy, comforting meal

      

Nutritional Benefits of Squash

Butternut squash is not only delicious but also packed with essential nutrients. It is an excellent source of vitamins A and C, both of which play a critical role in maintaining good vision and a healthy immune system. The antioxidants found in squash help protect your cells from damage and reduce inflammation, making it a smart choice for anyone looking to boost their overall health.

In addition to vitamins, butternut squash is rich in dietary fiber. Fiber is crucial for digestive health, helping to keep you feeling full longer while also promoting regular bowel movements. Incorporating fiber-rich foods like squash into your diet can support weight management and contribute to heart health by lowering cholesterol levels.

Perfect Pairings

This healthy squash soup is incredibly versatile and can be paired with various accompaniments. For a light lunch, serve it alongside a crisp green salad tossed with a tangy vinaigrette. If you're looking for a heartier meal, consider pairing it with whole-grain bread or a grilled cheese sandwich for that comforting classic combination.

For those who enjoy a bit of spice, consider adding a sprinkle of red pepper flakes or a dash of hot sauce to your bowl just before serving. This will elevate the flavor profile of the soup and add a delightful kick that balances the natural sweetness of the squash.

Storage and Reheating Tips

This squash soup can be made in advance, making it a great option for meal prep. Store any leftovers in an airtight container in the refrigerator for up to five days. When you're ready to enjoy it again, simply reheat on the stove over low heat, stirring occasionally to prevent sticking. If the soup has thickened in the fridge, you can add a splash of vegetable broth or water to reach your desired consistency.

For longer storage, you can freeze the soup in individual portions. Just make sure to let it cool completely before transferring it to freezer-safe containers. When you’re ready to enjoy it, thaw overnight in the refrigerator and reheat as mentioned. This makes for a quick and nutritious meal any day of the week!

Ingredients

Gather these fresh ingredients to make your soup:

Ingredients

2 medium butternut squash, peeled and cubed
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon ground cumin
1 teaspoon ground coriander
Salt and pepper to taste
1 tablespoon olive oil
Optional: pumpkin seeds for garnish

These ingredients will create a hearty and fulfilling soup.

Instructions

Follow these simple steps to create your delicious squash soup:

Sauté the Vegetables

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

Cook the Squash

Add the cubed squash to the pot and stir in the cumin and coriander. Cook for about 5 minutes.

Add the Broth

Pour in the vegetable broth, bring to a boil, and then reduce the heat. Let it simmer for about 20 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 to a regular blender in batches.

Season and Serve

Season with salt and pepper to taste. Serve hot, garnished with pumpkin seeds if desired.

Enjoy your healthy and flavorful squash soup!

Exploring Variations

While this recipe focuses on butternut squash, you can easily experiment with other varieties such as acorn or pumpkin. Each type of squash brings its unique flavor and texture to the soup. For a creamy twist, add a splash of coconut milk or a dollop of Greek yogurt before blending for added richness without compromising health benefits.

Herbs also play a key role in enhancing the flavor of your soup. Consider adding fresh thyme or sage for a fragrant touch that complements the squash beautifully. These herbs not only add depth but also increase the nutritional value of your meal.

Serving Suggestions

To elevate your dining experience, serve the soup in warm bowls and garnish with fresh herbs, a drizzle of olive oil, or a sprinkle of crumbled feta cheese. This not only adds visual appeal but also contributes to additional layers of flavor that will impress your guests.

For a family-friendly meal, let everyone customize their own bowls with toppings like croutons, roasted nuts, or a squeeze of fresh lime. This interactive approach makes mealtime more enjoyable and encourages kids to try new flavors while enjoying the comforting warmth of the soup.

Questions About Recipes

→ Can I use frozen squash?

Yes, frozen squash can be used. Just ensure it is thawed before cooking.

→ How long can I store leftovers?

Leftovers can be stored in the refrigerator for up to 4 days in an airtight container.

→ Can I add other vegetables?

Absolutely! Carrots, potatoes, or even sweet potatoes can be great additions.

→ Is this soup vegan?

Yes, this soup is vegan as it uses vegetable broth and no animal products.