Healthy Squash Soup

Name: Healthy Squash Soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 2 cups butternut squash, peeled and diced; 1 cup carrots, diced; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon olive oil; Salt and pepper to taste; 1/2 teaspoon ground nutmeg

Highlighted under: Healthy & Light

This Healthy Squash Soup is a warm, comforting dish that's both nutritious and delicious.

Created by

Vanessa Doyle

Last updated on 2025-12-24T15:18:30.751Z

This Healthy Squash Soup is perfect for a cozy night in or as a light lunch option. Packed with vitamins and flavor, it's a dish you'll love to make.

        Why You'll Love This Recipe
        Creamy texture without heavy cream
Rich in vitamins and antioxidants
Perfect for chilly days or meal prep

      

A Nutrient-Packed Choice

Squash is not only versatile but also packed with essential nutrients. Butternut squash, the star of this soup, is rich in vitamins A and C, both of which are vital for maintaining healthy skin and a robust immune system. In addition to vitamins, it provides a good source of fiber, which aids digestion and contributes to a feeling of fullness, making this soup an excellent option for those looking to maintain a healthy weight.

Carrots add a lovely sweetness to the soup while also providing beta-carotene, which the body converts into vitamin A. This antioxidant is crucial for eye health and can help reduce the risk of chronic diseases. Together, the combination of squash and carrots creates a flavor profile that is both comforting and nourishing.

Perfect for Every Occasion

This Healthy Squash Soup is incredibly versatile, making it suitable for various occasions. Whether you're hosting a cozy dinner party, preparing a meal for the family, or simply looking for a nutritious lunch option, this soup fits the bill. Its creamy texture and warm flavors create a welcoming atmosphere, perfect for chilly days.

Additionally, this soup is an excellent choice for meal prep. You can make a large batch and store it in the refrigerator or freezer for later. It reheats beautifully, allowing you to enjoy a warm, healthy meal any day of the week without the hassle of cooking from scratch.

Customizing Your Soup

One of the best aspects of this Healthy Squash Soup is its adaptability. Feel free to experiment by adding your favorite spices or herbs to elevate the flavor. For instance, a pinch of cayenne pepper can add a subtle kick, while fresh herbs like thyme or rosemary can bring a delightful fragrance and complexity to the soup.

You can also customize the texture based on your preference. If you enjoy a chunkier soup, reserve some of the sautéed vegetables before blending and stir them back in after puréeing. On the other hand, if you prefer a velvety smooth finish, blend until completely smooth for a luxurious mouthfeel.

Ingredients

Main Ingredients

2 cups butternut squash, peeled and diced
1 cup carrots, diced
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon olive oil
Salt and pepper to taste
1/2 teaspoon ground nutmeg

Make sure all vegetables are fresh for the best flavor!

Instructions

Sauté Vegetables

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

Add Squash and Carrots

Add the diced butternut squash and carrots to the pot. Stir for a few minutes until they start to soften.

Pour in Broth

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

Blend the Soup

Use an immersion blender to purée the soup until smooth. Alternatively, transfer the soup in batches to a blender.

Season and Serve

Stir in the nutmeg, and season with salt and pepper to taste. Serve warm, garnished with a drizzle of olive oil if desired.

Enjoy your healthy and delicious squash soup!

Storing and Reheating

To store your Healthy Squash Soup, let it cool completely before transferring it to an airtight container. It can be kept in the refrigerator for up to five days. If you wish to keep it longer, consider freezing it. Portion the soup into freezer-safe containers, leaving some space at the top for expansion, and it will last for up to three months in the freezer.

When you're ready to enjoy your soup again, simply thaw it overnight in the refrigerator or use the microwave for a quick defrost. Reheat on the stove over medium heat, stirring occasionally until heated through. Adding a splash of vegetable broth or water can help restore the desired consistency if it thickens during storage.

Pairing Suggestions

This Healthy Squash Soup pairs beautifully with a variety of accompaniments. For a hearty meal, serve it alongside crusty whole-grain bread or a fresh garden salad. The combination of warm soup and crispy bread creates a satisfying contrast that is sure to please your palate.

If you're looking to enhance the nutritional value even further, consider adding a protein source to your meal. Grilled chicken, chickpeas, or quinoa can be excellent additions that complement the flavors of the soup while providing a balanced meal.

Questions About Recipes

→ Can I use frozen squash for this recipe?

Yes, frozen squash can be used, just make sure to thaw it before cooking.

→ How can I make this soup spicier?

You can add red pepper flakes or a dash of cayenne pepper to increase the spice level.

→ Can I store leftovers?

Yes, this soup can be stored in the refrigerator for up to 4 days or frozen for up to 3 months.

→ What can I serve with this soup?

This soup pairs well with crusty bread or a simple side salad.