Healthy Squash Soup

Name: Healthy Squash Soup
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Ingredients: 2 medium-sized 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; 1 tablespoon olive oil; Optional: pumpkin seeds for garnish

Highlighted under: Healthy & Light

Enjoy a warm and comforting bowl of healthy squash soup, packed with nutrients and flavor.

Created by

Vanessa Doyle

Last updated on 2025-12-24T11:54:42.655Z

This healthy squash soup is not only delicious but also a great way to incorporate seasonal produce into your meals. With its creamy texture and rich flavor, it is perfect for a cozy dinner.

        Why You Will Love This Recipe
        Rich and creamy texture without heavy cream
Packed with vitamins and minerals from fresh squash
Easy to make and perfect for meal prep
A comforting dish that warms you from the inside out

      

Nutritional Benefits of Squash

Butternut squash is not just delicious; it's also a powerhouse of nutrients. Rich in vitamins A and C, it supports immune function and promotes healthy skin. The high fiber content aids digestion and can help maintain a healthy weight. Incorporating this vibrant vegetable into your diet is a fantastic way to enhance your overall health.

Moreover, butternut squash is low in calories but high in antioxidants, which fight against free radicals in the body. This makes it an excellent choice for those looking to boost their antioxidant intake while enjoying a flavorful dish. The natural sweetness of squash adds depth to the soup, making it a favorite for all ages.

Perfect for Meal Prep

One of the standout features of this healthy squash soup is its suitability for meal prep. You can easily make a large batch on the weekend and enjoy it throughout the week. The soup stores well in the refrigerator for up to five days, allowing you to have a nutritious meal ready at a moment's notice.

Additionally, this soup freezes beautifully. Simply portion it into freezer-safe containers and store for up to three months. This means you can always have a comforting bowl of homemade soup on hand, perfect for busy weeknights or chilly days when you need a little extra warmth.

Versatile Serving Suggestions

While the soup is delightful on its own, there are numerous ways to elevate your dining experience. Consider pairing it with a fresh, crusty bread or a light salad for a complete meal. The creamy texture of the soup makes it a perfect companion for crunchy toppings such as croutons or toasted pumpkin seeds, adding both flavor and texture.

For a gourmet twist, drizzle a bit of balsamic glaze or a swirl of coconut milk on top just before serving. This not only enhances the visual appeal but also adds an extra layer of flavor that can take your soup to the next level.

Ingredients

Main Ingredients

2 medium-sized 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
1 tablespoon olive oil
Optional: pumpkin seeds for garnish

Gather all ingredients before starting to ensure a smooth cooking process.

Instructions

Sautéing the Vegetables

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

Cooking the Squash

Add the diced butternut squash to the pot and stir for a couple of minutes. Then pour in the vegetable broth and add ground cumin. Bring to a boil, then reduce heat and let it simmer for about 20 minutes or until the squash is tender.

Blending the Soup

Once the squash is tender, use an immersion blender to puree the soup until smooth. If you don’t have an immersion blender, carefully transfer the soup to a blender in batches.

Seasoning and Serving

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

Enjoy your healthy squash soup with a slice of whole-grain bread.

Storage Tips

To store leftover squash soup, allow it to cool completely before transferring it to an airtight container. This will help maintain its freshness and flavor. If you're planning to freeze the soup, ensure it's in a freezer-safe container, leaving some space at the top for expansion as it freezes.

When reheating the soup, you can use a stovetop or microwave. If using the stovetop, gently heat over low to medium heat, stirring occasionally. In the microwave, heat in 30-second intervals, stirring in between to ensure even heating. Always taste and adjust seasoning if needed after reheating.

Variations to Try

Feel free to customize this squash soup to suit your preferences or dietary needs. You can add other vegetables like carrots or sweet potatoes for an extra boost of flavor and nutrition. For a spicy kick, consider adding a pinch of cayenne pepper or a dash of hot sauce to the pot.

If you're looking for a creamier version, blending in a splash of coconut milk or a dollop of Greek yogurt can add richness without compromising healthiness. Experimenting with herbs such as thyme or rosemary can also provide unique flavor profiles that will make each batch of soup feel special.

Questions About Recipes

→ Can I use frozen squash for this recipe?

Yes, frozen squash can be used, just make sure to adjust the cooking time as needed.

→ Is this soup suitable for meal prep?

Absolutely! It can be stored in the fridge for up to 4 days or frozen for up to 3 months.

→ What can I add to make it spicy?

You can add red pepper flakes or a diced jalapeño during the sautéing step for some heat.

→ Can I substitute vegetable broth with chicken broth?

Yes, you can use chicken broth if you prefer, but it will change the flavor slightly.