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; 1 teaspoon ground ginger; Salt and pepper to taste; 1 tablespoon olive oil

Highlighted under: Healthy & Light

A warm and nourishing soup that's perfect for chilly days.

Created by

Vanessa Doyle

Last updated on 2025-12-24T15:39:40.491Z

This healthy squash soup is not only delicious but also packed with nutrients. The creamy texture and warm spices make it a perfect comfort food for any season.

        Why You'll Love This Recipe
        Rich and creamy without the added calories
Packed with vitamins and minerals from fresh squash
Easy to make and perfect for meal prep
Comforting and satisfying on a chilly day

      

The Benefits of Butternut Squash

Butternut squash is not only delicious but also offers a plethora of health benefits. It's rich in vitamins A and C, both of which are essential for maintaining a healthy immune system and promoting good vision. Additionally, this vibrant squash is a fantastic source of dietary fiber, which aids in digestion and helps keep you feeling full longer. Incorporating butternut squash into your meals can also support heart health due to its potassium content, which helps regulate blood pressure.

Moreover, butternut squash is low in calories and high in antioxidants, making it a perfect ingredient for those looking to maintain or lose weight. The antioxidants present in this vegetable help fight free radicals in the body, potentially reducing the risk of chronic diseases. With its creamy texture and sweet flavor, butternut squash can easily elevate your meals while providing essential nutrients.

Perfect for Meal Prep

This Healthy Squash Soup is an excellent option for meal prep enthusiasts. Its simple ingredients and straightforward cooking process make it easy to whip up a large batch in no time. Plus, it stores well in the refrigerator for up to a week, meaning you’ll have nourishing meals ready to go. Just reheat and enjoy a warm bowl of soup whenever hunger strikes.

The soup can also be frozen for longer storage, making it a convenient choice for busy weeks. Just portion it out into freezer-safe containers, and you can enjoy homemade soup on a moment's notice. This not only saves you time but also ensures that you always have a healthy meal option at hand.

Serving Suggestions

While this squash soup is delightful on its own, you can elevate your dining experience with a few simple garnishes. A drizzle of high-quality olive oil on top adds richness and enhances the flavor profile. Fresh herbs like parsley or cilantro can also provide a burst of freshness and color, making your bowl even more inviting.

For added texture, consider topping your soup with toasted pumpkin seeds or croutons. These toppings not only provide a satisfying crunch but also contribute additional nutrients and flavor. Pair this healthy squash soup with a side salad or whole-grain bread for a well-rounded meal that’s both comforting and nutritious.

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
1 teaspoon ground ginger
Salt and pepper to taste
1 tablespoon olive oil

These simple ingredients come together to create a hearty and flavorful soup.

Instructions

Sauté the Vegetables

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

Add the Squash and Spices

Add the diced butternut squash, ground cumin, and ground ginger to the pot. Stir well to combine.

Simmer the Soup

Pour in the vegetable broth and bring to a boil. Reduce heat and let it simmer for about 25 minutes, or until the squash is tender.

Blend the Soup

Using an immersion blender, puree the soup until smooth. If you don't have an immersion blender, carefully transfer the soup to a blender in batches.

Season and Serve

Season with salt and pepper to taste. Serve hot, garnished with a drizzle of olive oil if desired.

This soup can be stored in the refrigerator for up to a week and freezes well for future meals.

Storage Tips

To ensure the longevity of your Healthy Squash Soup, it’s essential to store it properly. Allow the soup to cool completely at room temperature before transferring it to airtight containers. This will help prevent condensation from forming, which can lead to spoilage. When stored in the refrigerator, the soup can last for up to a week.

For longer storage, consider freezing the soup. It can be frozen for up to three months. When you're ready to enjoy it, simply thaw it in the refrigerator overnight and reheat on the stove or in the microwave. This makes it an ideal make-ahead meal for busy days.

Variations to Try

Feel free to customize this Healthy Squash Soup to suit your taste preferences. For a bit of heat, add a pinch of cayenne pepper or red pepper flakes while cooking. You can also experiment with different spices such as nutmeg or paprika to create a unique flavor profile.

If you prefer a creamier soup, consider adding a splash of coconut milk or a dollop of Greek yogurt before blending. This will enhance the richness without adding excessive calories. Additionally, you can mix in other vegetables like carrots or sweet potatoes for added nutrition and flavor.

Questions About Recipes

→ Can I use other types of squash?

Yes, you can substitute butternut squash with acorn squash or pumpkin for a different flavor.

→ Is this soup vegan?

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

→ Can I make this soup ahead of time?

Absolutely! This soup stores well in the refrigerator for up to a week and can be frozen for longer storage.

→ How can I make this soup spicier?

You can add red pepper flakes or a dash of cayenne pepper while cooking for an extra kick.