Healthy Squash Soup

Name: Healthy Squash Soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 2 medium butternut squash, peeled and cubed; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 tsp ground cumin; Salt and pepper to taste; 1 tbsp olive oil

Highlighted under: Healthy & Light

A delicious and nutritious soup made from fresh squash, perfect for a cozy meal.

Created by

Vanessa Doyle

Last updated on 2025-12-24T15:42:36.661Z

This healthy squash soup is not only packed with flavor but also provides a wealth of nutrients. It's perfect for chilly evenings or as a starter for any meal.

        Why You'll Love This Soup
        Warm and comforting with a hint of sweetness
Packed with vitamins and nutrients from fresh squash
Easy to make and perfect for meal prep

      

Nutritional Benefits of Squash

Butternut squash is not only delicious but also loaded with nutrients that are beneficial for your health. It is high in vitamins A and C, which are essential for maintaining healthy skin and vision. Additionally, this vibrant vegetable is rich in antioxidants, which help combat oxidative stress and reduce inflammation in the body. Incorporating squash into your diet can contribute to overall wellness and boost your immune system.

Moreover, butternut squash is a great source of dietary fiber. Fiber is crucial for digestive health, as it aids in maintaining regular bowel movements and preventing constipation. A high-fiber diet can also promote feelings of fullness, making it easier to manage weight. This soup is a fantastic way to enjoy the fiber benefits of squash while indulging in a warm, comforting meal.

Meal Prep Made Easy

This Healthy Squash Soup is an excellent option for meal prepping. It can be made in large batches and stored in the refrigerator or freezer for convenient meals throughout the week. Simply portion the soup into airtight containers and refrigerate for up to five days or freeze for up to three months. When you're ready to enjoy a bowl, just reheat it on the stove or in the microwave for a quick and nutritious meal.

Not only does this soup save time during busy weekdays, but it also allows you to control the ingredients and avoid preservatives often found in store-bought soups. By preparing this dish at home, you can ensure that every spoonful is packed with wholesome goodness, making it a healthy choice for you and your family.

Variations and Serving Suggestions

While this recipe for Healthy Squash Soup is delightful as is, there are numerous variations you can try to keep things exciting. Consider adding a splash of coconut milk for a creamier texture and a hint of tropical flavor. You can also experiment with spices like nutmeg or ginger to enhance the soup's warmth and aroma. For a little heat, a pinch of cayenne pepper or red pepper flakes can elevate the flavor profile.

When it comes to serving, this soup pairs wonderfully with crusty bread or a simple green salad. You can also top each bowl with roasted pumpkin seeds, a dollop of yogurt, or croutons for added texture. Feel free to get creative with garnishes; fresh herbs like cilantro or parsley can brighten the dish and add a pop of color.

Ingredients

Main Ingredients

2 medium butternut squash, peeled and cubed
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 tsp ground cumin
Salt and pepper to taste
1 tbsp olive oil

Instructions

Sauté the Aromatics

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

Add the Squash

Add the cubed butternut squash and ground cumin to the pot. Stir well to combine and cook for another 5 minutes.

Simmer the Soup

Pour in the vegetable broth, season with salt and pepper, and bring to a boil. Reduce heat and let it simmer for 20 minutes, or until the squash is tender.

Blend the Soup

Using an immersion blender, puree the soup until smooth. Alternatively, you can carefully transfer it to a blender in batches.

Serve

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

Storage Tips

To store leftover Healthy Squash Soup properly, allow it to cool completely before transferring it to airtight containers. In the refrigerator, it can last for up to five days, making it a perfect choice for lunch or dinner throughout the week. If you choose to freeze the soup, it’s best to use freezer-safe containers, leaving a little space at the top for expansion as the soup freezes.

When reheating, ensure that the soup is heated thoroughly to a steaming temperature, whether using the microwave or stovetop. If the soup thickens upon refrigeration, you can add a splash of vegetable broth or water to reach your desired consistency.

Health Tips

Incorporating squash into your diet can be part of a balanced meal plan. If you're looking to increase your vegetable intake, this soup is an excellent choice. Pair it with a protein source, such as grilled chicken or chickpeas, to create a well-rounded meal. Additionally, consider adding some leafy greens, like spinach or kale, to the soup for an extra boost of nutrients.

It's also important to listen to your body and adjust seasonings based on personal preference. If you're watching your sodium intake, opt for low-sodium vegetable broth and season to taste with herbs and spices. This way, you can enjoy the flavors without compromising your health goals.

Questions About Recipes

→ Can I use frozen squash?

Yes, frozen squash can be used. Just adjust the cooking time as necessary.

→ How long does the soup last in the fridge?

The soup can be stored in the fridge for up to 5 days in an airtight container.

→ Can I freeze this soup?

Absolutely! Allow the soup to cool completely, then freeze in portions for up to 3 months.

→ What can I serve with this soup?

This soup pairs well with crusty bread or a fresh salad for a complete meal.