Healthy Squash Soup

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

Highlighted under: Healthy & Light

This Healthy Squash Soup is a delightful blend of flavors and nutrition, perfect for warming you up on chilly days.

Created by

Vanessa Doyle

Last updated on 2025-12-24T15:57:38.086Z

This Healthy Squash Soup is not only delicious but also packed with nutrients, making it a perfect choice for a light lunch or dinner. The vibrant color and smooth texture make it a delightful dish for any occasion.

        Why You'll Love This Recipe
        Rich, comforting flavors that warm you up
Packed with vitamins and minerals from fresh squash
Easy to make and perfect for meal prep

      

The Benefits of Squash

Squash is not only delicious but also incredibly nutritious. Butternut squash, for instance, is loaded with essential vitamins such as A, C, and E. These vitamins are crucial for maintaining healthy skin, boosting your immune system, and even promoting eye health. By incorporating squash into your diet, you're giving your body a natural source of antioxidants that combat free radicals.

In addition to vitamins, squash is rich in dietary fiber, which aids digestion and helps you feel full longer. This makes it an excellent choice for those looking to maintain a healthy weight or improve their digestive health. The natural sweetness of squash adds a satisfying flavor to dishes without the need for added sugars.

Perfect for Meal Prep

This Healthy Squash Soup is perfect for meal prep enthusiasts. It can be made in large batches and stored in the refrigerator or freezer for later use. Simply portion out servings into airtight containers, and you’ll have a nutritious meal ready to go whenever hunger strikes. Reheating is a breeze, making it an excellent option for busy weeknights.

Moreover, this soup can be customized to fit your taste preferences. Feel free to experiment with different spices or add-ins, such as beans or lentils, to increase the protein content. With each new variation, you can keep your meal prep exciting while still sticking to a healthy diet.

Serving Suggestions

When it comes to serving this Healthy Squash Soup, the options are endless. A drizzle of high-quality olive oil on top adds richness and enhances the soup's natural flavors. You can also sprinkle some freshly chopped herbs, like parsley or cilantro, for a burst of freshness.

For those looking to add a bit of crunch, consider topping the soup with roasted pumpkin seeds or croutons. These toppings not only add texture but also increase the nutritional value of the meal. Pair your soup with a slice of whole-grain bread or a light salad for a complete and satisfying dining experience.

Ingredients

For the Soup

2 cups butternut squash, peeled and cubed
1 medium onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon olive oil
Salt and pepper to taste
1/2 teaspoon ground cumin
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 garlic, and sauté until the onion is translucent.

Add the Squash

Add the cubed butternut squash to the pot and stir to combine with the onions and garlic. Cook for about 5 minutes.

Pour in the Broth

Add the vegetable broth, cumin, nutmeg, salt, and pepper. Bring the mixture to a boil, then reduce the heat and let it simmer for 20 minutes, or until the squash is tender.

Blend the Soup

Using an immersion blender, blend the soup until smooth. If you prefer a chunkier texture, blend only half of the soup.

Serve

Serve the soup warm, garnished with a drizzle of olive oil or your favorite toppings.

Enjoy your healthy squash soup!

Storage Tips

To store your Healthy Squash Soup, let it cool completely before transferring it to airtight containers. It can be kept in the refrigerator for up to four days or frozen for up to three months. Just make sure to label the containers with the date so you can keep track of freshness.

When you’re ready to enjoy your soup again, simply thaw it in the refrigerator overnight if frozen, and reheat gently on the stove or in the microwave. Stir well during reheating to ensure even warmth throughout the soup.

Nutritional Information

This Healthy Squash Soup is not only comforting but also a powerhouse of nutrients. A typical serving can provide a significant amount of daily recommended values for vitamins A, C, and fiber, making it a wholesome addition to your diet. Additionally, the spices used contribute various health benefits, such as anti-inflammatory properties from cumin and antioxidant effects from nutmeg.

For those monitoring their caloric intake, this soup is relatively low in calories while being high in nutrients. It’s a delicious way to enjoy a filling meal without compromising your health goals.

Questions About Recipes

→ Can I use frozen squash?

Yes, frozen squash works great in this recipe and can save you time on prep.

→ How can I make this soup creamier?

You can add a splash of coconut milk or heavy cream after blending for a creamier texture.

→ Can I add other vegetables?

Absolutely! Carrots and sweet potatoes are great additions that will complement the flavors.

→ How do I store leftovers?

Store any leftovers in an airtight container in the refrigerator for up to 3 days.