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; 2 tablespoons olive oil; Fresh herbs for garnish (optional)

Highlighted under: Healthy & Light

A warm and comforting bowl of healthy squash soup that's packed with flavor and nutrients.

Created by

Vanessa Doyle

Last updated on 2025-12-24T15:33:37.183Z

This healthy squash soup is not only delicious but also incredibly nutritious. It's perfect for a cozy dinner or as a starter for your holiday gatherings.

        Why You'll Love This Recipe
        Creamy texture without heavy cream
Rich in vitamins and minerals
Easy to make with simple ingredients
Perfect for meal prep and freezing

      

A Nutrient Powerhouse

Squash is not just delicious; it's also incredibly nutritious. Butternut squash, in particular, is rich in vitamins A and C, which are essential for maintaining a healthy immune system and promoting good vision. Additionally, this vibrant vegetable is packed with antioxidants that help combat oxidative stress in the body, leading to better overall health.

Incorporating squash into your diet can contribute to a lower risk of chronic diseases. Its high fiber content aids digestion and keeps you feeling full longer, making it an excellent choice for those looking to manage their weight. Plus, the natural sweetness of butternut squash adds depth and flavor to your meals without the need for additional sugars.

Perfect for Any Season

This healthy squash soup is perfect for any time of year. In the fall, it brings warmth and comfort as the temperatures drop, while in the spring, it can be enjoyed as a light, nourishing meal. Its versatility makes it a go-to recipe for busy weeknights or cozy gatherings with friends and family.

You can easily customize the soup by adding seasonal vegetables or spices according to your taste preferences. For an extra kick, consider including a dash of cayenne pepper or a squeeze of fresh lemon juice before serving. This adaptability ensures that you’ll never tire of this delicious dish!

Meal Prep and Freezer-Friendly

One of the best aspects of this healthy squash soup is its meal prep-friendly nature. You can make a large batch at once and store it in individual portions, making it easy to grab and go on busy days. Just reheat and enjoy a nutritious meal in minutes!

The soup also freezes beautifully, allowing you to enjoy the flavors of fall all year long. Simply let the soup cool, pour it into freezer-safe containers, and store it for up to three months. When you're ready to enjoy it again, just thaw in the refrigerator overnight and reheat on the stovetop or in the microwave for a quick, satisfying meal.

Ingredients

Ingredients for Healthy Squash Soup

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
2 tablespoons olive oil
Fresh herbs for garnish (optional)

Ensure all ingredients are fresh for the best flavor.

Instructions

Sauté the Vegetables

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

Cook the Squash

Add the diced butternut squash to the pot, along with the ground cumin. Stir well and cook for an additional 5 minutes.

Add Broth and Simmer

Pour in the vegetable broth, bring to a boil, then reduce heat and let 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 the soup to cool slightly before blending in batches.

Season and Serve

Season with salt and pepper to taste. Serve hot, garnished with fresh herbs if desired.

Enjoy your warm, healthy squash soup!

Serving Suggestions

To elevate your healthy squash soup, consider pairing it with a side of crusty whole-grain bread or a fresh green salad. These combinations not only enhance the meal's nutritional profile but also add texture and flavor, making your dining experience even more enjoyable.

For a heartier meal, you can also top the soup with roasted chickpeas or croutons for a satisfying crunch. Drizzle a bit of balsamic reduction or a swirl of olive oil for an extra layer of flavor that will impress your guests.

Storage Tips

If you have leftovers, store them in airtight containers in the refrigerator for up to five days. Be sure to let the soup cool completely before sealing to prevent condensation, which can lead to spoilage.

When freezing, portion out the soup into smaller containers for easy thawing. Label each container with the date so you can keep track of freshness. Reheating is a breeze—just warm it on the stovetop while stirring occasionally, or pop it in the microwave until heated through.

Nutritional Information

This healthy squash soup is not only low in calories but also high in essential nutrients. A single serving provides a good balance of carbohydrates, fiber, and protein, making it a great choice for a light lunch or dinner.

By using vegetable broth and fresh ingredients, you can keep the sodium levels in check while maximizing flavor. This makes it suitable for those on a low-sodium diet or anyone looking to eat healthily without sacrificing taste.

Questions About Recipes

→ Can I use other types of squash?

Yes, you can substitute butternut squash with acorn squash or pumpkin.

→ Is this soup vegan?

Yes, this recipe is completely vegan as it uses vegetable broth.

→ How can I store leftovers?

Store in an airtight container in the refrigerator for up to 4 days, or freeze for up to 3 months.

→ Can I add protein to this soup?

Absolutely! You can add cooked lentils or chickpeas for extra protein.