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

Highlighted under: Healthy & Light

This Healthy Squash Soup is a warm and comforting dish, perfect for chilly days.

Created by

Vanessa Doyle

Last updated on 2025-12-24T15:54:37.343Z

This delicious and nutritious soup is not only easy to make but also packed with vitamins and minerals. A perfect choice for a healthy lunch or dinner.

        Why You'll Love This Recipe
        Rich, creamy texture without heavy cream
Packed with vitamins from fresh squash
Quick and easy to prepare, perfect for busy weeknights

      

Nutritional Benefits of Squash

Squash is a powerhouse of nutrition, offering a variety of vitamins and minerals essential for maintaining good health. Rich in vitamin A, squash supports eye health and boosts the immune system. Additionally, it contains vitamin C, an antioxidant that helps combat oxidative stress in the body.

Incorporating squash into your diet can aid in digestion due to its high fiber content. Fiber helps regulate bowel movements and promotes gut health, making this soup not only delicious but also a great choice for those seeking to improve their digestive health.

The low-calorie nature of squash makes it an excellent option for those looking to manage their weight. By replacing heavy creams with a naturally creamy squash base, this soup offers a satisfying texture without the added calories.

Perfect for Meal Prep

This Healthy Squash Soup is an ideal candidate for meal prepping. You can easily make a large batch at the beginning of the week and store it in the refrigerator for quick lunches or dinners. The flavors deepen and improve over time, making it even tastier when reheated.

To store, simply let the soup cool completely before transferring it to airtight containers. It can be kept in the refrigerator for up to five days or frozen for up to three months. When you’re ready to enjoy it, just reheat on the stove or in the microwave until warm.

Meal prepping with this soup not only saves time but also ensures that you have a healthy, homemade option readily available, helping you stick to your nutritional goals even on the busiest days.

Variations and Add-Ins

Feel free to customize this Healthy Squash Soup to suit your taste preferences or dietary needs. Adding a splash of coconut milk can enhance its creaminess while infusing a subtle sweetness, perfect for those who enjoy a tropical twist.

For a protein boost, consider adding cooked lentils or chickpeas. These legumes will not only make the soup heartier but also increase its nutritional value, making it a complete meal.

If you like a little heat, just sprinkle some red pepper flakes or cayenne pepper into the pot while cooking. This adds a delightful kick that complements the natural sweetness of the squash, elevating your soup to the next level.

Ingredients

Main Ingredients

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

Gather all ingredients before starting the cooking process.

Instructions

Sauté 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.

Cook the Squash

Add the diced squash to the pot and stir well. Pour in the vegetable broth, and season with salt, pepper, and nutmeg. Bring to a boil, then reduce heat and simmer for 25 minutes, or until the squash is tender.

Blend the Soup

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

Serve

Adjust seasoning if necessary, and serve the soup warm. Enjoy!

Garnish with a sprinkle of fresh herbs or a drizzle of olive oil if desired.

Serving Suggestions

This warm and comforting Healthy Squash Soup pairs wonderfully with a slice of crusty whole-grain bread or a fresh garden salad. For added texture and flavor, top your bowl with roasted pumpkin seeds or a dollop of Greek yogurt, which adds creaminess and a protein boost.

For a more substantial meal, consider serving the soup alongside a grilled cheese sandwich made with whole-grain bread and your favorite cheese. The combination of the warm, gooey sandwich with the rich soup creates a satisfying dining experience perfect for any chilly evening.

Storing Leftovers

Leftover Healthy Squash Soup can be stored in an airtight container in the refrigerator for up to five days. To reheat, simply warm it on the stove over medium heat or in the microwave until heated through. Stir occasionally to ensure even heating.

If you plan to freeze the soup, allow it to cool completely before transferring it to freezer-safe containers. When you’re ready to enjoy it again, thaw in the refrigerator overnight and reheat as described above for a quick and easy meal.

Questions About Recipes

→ Can I use frozen squash?

Yes, frozen squash works well in this recipe. Just make sure to thaw it before cooking.

→ How long can I store leftovers?

Leftover soup can be stored in the refrigerator for up to 3 days.

→ Can I add other vegetables?

Absolutely! Carrots, potatoes, or bell peppers can be great additions.

→ Is this soup vegan?

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