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 diced; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon olive oil; Salt and pepper to taste; Pumpkin seeds; Fresh herbs (like thyme or parsley); A drizzle of olive oil

Highlighted under: Healthy & Light

A comforting and nutritious bowl of healthy squash soup perfect for any season.

Created by

Vanessa Doyle

Last updated on 2025-12-24T12:00:41.134Z

This healthy squash soup is not only delicious but also packed with nutrients. It's a great way to warm up on a chilly day!

        Why You'll Love This Recipe
        Rich and creamy texture without the heavy cream
Packed with vitamins and minerals from fresh squash
Easily customizable with your favorite spices and herbs

      

Nutritional Benefits of Squash

Butternut squash is not only delicious but also a nutritional powerhouse. It's rich in vitamins A and C, which are essential for maintaining good vision and a healthy immune system. One cup of cooked butternut squash contains nearly 300% of your daily vitamin A requirements, making it an excellent choice for those seeking to support their overall health.

In addition to vitamins, butternut squash is a great source of dietary fiber, which aids in digestion and helps maintain a feeling of fullness. Including more fiber in your diet has been shown to support weight management and promote heart health, making this healthy squash soup a guilt-free option for any meal.

Moreover, the antioxidants found in squash can help combat oxidative stress in the body, reducing the risk of chronic diseases. Incorporating this vibrant vegetable into your meals is a delicious way to boost your nutrient intake while enjoying a comforting dish.

Customization Options

One of the best aspects of this healthy squash soup is its versatility. You can easily customize the recipe to suit your taste preferences or dietary needs. For a spicier kick, consider adding a pinch of cayenne pepper or a splash of hot sauce while cooking. Alternatively, for a sweeter note, a dash of cinnamon or nutmeg can enhance the natural flavors of the squash.

If you're looking to add more protein, try incorporating cooked lentils or chickpeas into the soup before blending. This not only increases the nutritional value but also creates a heartier meal that can easily stand alone or be paired with a side salad.

Don’t forget about the garnishes! While pumpkin seeds and fresh herbs add a lovely touch to the presentation, you could also experiment with a dollop of yogurt or a sprinkle of feta cheese for an extra layer of flavor.

Storage and Reheating Tips

If you find yourself with leftovers, you can store this healthy squash soup in an airtight container in the refrigerator for up to five days. Just make sure to let the soup cool completely before sealing it, as this helps maintain its freshness and flavor.

For longer storage, consider freezing the soup in individual portions. This way, you can easily reheat a single serving whenever you need a quick and nutritious meal. When freezing, leave some space in the container as the soup will expand when frozen.

To reheat, simply transfer the soup to a pot and warm it over low heat until heated through, stirring occasionally. If the soup appears too thick after freezing, you can add a bit of vegetable broth or water to reach your desired consistency.

Ingredients

Main Ingredients

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

Optional Garnishes

Pumpkin seeds
Fresh herbs (like thyme or parsley)
A drizzle of olive oil

Gather all your ingredients before starting to make the cooking process smoother.

Instructions

Sauté the Aromatics

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

Cook the Squash

Add the diced butternut squash to the pot along with the vegetable broth. Bring to a boil, then reduce the heat and simmer for 20 minutes, or until the squash is tender.

Blend the Soup

Using an immersion blender (or transferring to a regular blender in batches), blend the soup until smooth. Season with salt and pepper to taste.

Serve and Garnish

Serve hot, garnished with optional pumpkin seeds and fresh herbs if desired.

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

Serving Suggestions

This healthy squash soup is perfect for a cozy dinner or a light lunch. Serve it alongside whole-grain bread or a fresh garden salad for a balanced meal. The creamy texture of the soup pairs wonderfully with crunchy toppings, adding a delightful contrast to each spoonful.

For a complete culinary experience, consider serving the soup in a hollowed-out mini pumpkin or squash. This not only adds a festive flair to your table but also makes for an impressive presentation that your guests will love.

Pairing Beverages

When it comes to pairing beverages with healthy squash soup, consider a light white wine, such as Sauvignon Blanc or Pinot Grigio. These wines have bright acidity that complements the rich flavors of the soup without overpowering them.

If you prefer non-alcoholic options, a refreshing herbal tea or a crisp apple cider can be delightful choices. These beverages enhance the comforting qualities of the soup and make for a satisfying dining experience.

Questions About Recipes

→ Can I use frozen squash instead of fresh?

Yes, frozen squash can be used. Just ensure to thaw and drain excess water before cooking.

→ How long can I store leftovers?

Leftovers can be stored in the refrigerator for up to 4 days in an airtight container.

→ Can I freeze this soup?

Absolutely! Freeze in portions for up to 3 months. Just thaw and reheat when ready to eat.

→ What can I serve with this soup?

This soup pairs well with a fresh salad or a slice of crusty bread.