Healthy Squash Soup

Name: Healthy Squash Soup
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 4 servings
Ingredients: 2 cups butternut squash, peeled and diced; 1 medium onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon ground cumin; 1/2 teaspoon ground nutmeg; Salt and pepper to taste; 1 tablespoon olive oil

Highlighted under: Healthy & Light

This Healthy Squash Soup is a warm and comforting dish perfect for any season.

Created by

Vanessa Doyle

Last updated on 2025-12-24T15:27:33.150Z

This Healthy Squash Soup is not just delicious but also packed with nutrients. It’s a perfect way to enjoy the flavors of fall all year round!

        Why You'll Love This Recipe
        Creamy texture without heavy cream
Rich in vitamins and antioxidants
Perfectly spiced for a cozy meal

      

Nutritional Benefits of Squash

Butternut squash is not only delicious but also packed with essential nutrients. It's a fantastic source of vitamins A and C, which play crucial roles in maintaining healthy vision and boosting the immune system. Additionally, this vibrant vegetable is rich in fiber, helping to promote digestive health and keep you feeling full longer.

The antioxidants present in butternut squash, such as beta-carotene, help combat oxidative stress in the body. This can lead to a reduced risk of chronic diseases, including heart disease and certain cancers. Incorporating squash into your diet can be an easy and tasty way to enhance your overall health.

Perfect for Meal Prep

This Healthy Squash Soup is an excellent option for meal prep enthusiasts. It can be made in a large batch and stored in the refrigerator for up to a week or frozen for longer storage. Simply reheat when you're ready to enjoy a nutritious meal without the fuss.

Packing this soup for lunch is not only convenient but also ensures that you have a wholesome option on hand. Pair it with a slice of whole-grain bread or a side salad for a satisfying lunch that will keep you energized throughout the day.

Customizing Your Soup

One of the best things about this Healthy Squash Soup is its versatility. You can easily customize it to suit your taste preferences. Consider adding a splash of coconut milk for a creamier texture, or toss in other vegetables like carrots or sweet potatoes for added flavor and nutrition.

For those who enjoy a bit of heat, adding a pinch of cayenne pepper or red pepper flakes can elevate the soup's flavor profile. Experimenting with different spices and herbs can make each batch uniquely yours, ensuring that you'll never tire of this comforting dish.

Ingredients

For the Soup

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

Instructions

Sauté the Vegetables

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

Add Squash and Broth

Stir in the diced butternut squash, cumin, nutmeg, salt, and pepper. Pour in the vegetable broth and bring to a boil.

Simmer

Reduce heat and let the soup simmer for about 20 minutes or until the squash is tender.

Blend the Soup

Using an immersion blender, blend the soup until smooth. Alternatively, transfer to a blender in batches.

Serve

Serve warm, garnished with a drizzle of olive oil or a sprinkle of fresh herbs if desired.

Serving Suggestions

To elevate your Healthy Squash Soup experience, consider garnishing it with a dollop of Greek yogurt or a swirl of sour cream. This not only adds a creamy texture but also a tangy flavor that perfectly complements the sweetness of the squash.

You can also sprinkle freshly chopped herbs like parsley, cilantro, or chives on top for a burst of freshness. Pairing the soup with crusty bread, a side salad, or a protein source like grilled chicken or chickpeas makes for a well-rounded meal.

Storage Tips

To store your Healthy Squash Soup, allow it to cool completely before transferring it to an airtight container. It can be kept in the refrigerator for up to a week or frozen for up to three months. When freezing, consider portioning it into individual servings for easy reheating.

When you're ready to enjoy your soup, thaw it overnight in the refrigerator and reheat gently on the stovetop. Stir occasionally to ensure even heating, and add a splash of vegetable broth or water if the soup has thickened during storage.

Questions About Recipes

→ Can I use frozen squash?

Yes, frozen butternut squash works great for this recipe.

→ How can I make this soup spicier?

Add a pinch of cayenne pepper or a dash of hot sauce for some heat.

→ Can I store leftovers?

Absolutely! Store in an airtight container in the fridge for up to 4 days.

→ Is this soup vegan?

Yes, this soup is completely vegan and dairy-free.