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 teaspoon ground cumin; 1 teaspoon ground ginger; Salt and pepper to taste; 2 tablespoons olive oil

Highlighted under: Healthy & Light

This Healthy Squash Soup is a warm and comforting dish, packed with nutrients and flavor.

Created by

Vanessa Doyle

Last updated on 2025-12-24T16:12:34.164Z

This Healthy Squash Soup combines the natural sweetness of squash with aromatic spices for a delightful meal.

        Why You Will Love This Recipe
        Nutritious ingredients that support a healthy lifestyle
Creamy texture without the use of cream
Perfect for a cozy dinner or meal prep

      

Nutritional Benefits

This Healthy Squash Soup is not only delicious but also incredibly nutritious. Butternut squash is a powerhouse of vitamins and minerals, particularly rich in vitamin A, which supports eye health and boosts the immune system. Additionally, it contains antioxidants that fight free radicals in the body, promoting overall well-being.

The use of garlic and onion in the soup adds not just flavor but also health benefits. Garlic is known for its anti-inflammatory properties and immune-boosting effects, while onions are rich in vitamins C and B6, as well as manganese. Together, these ingredients create a wholesome dish that nourishes your body.

Furthermore, this soup is low in calories and high in fiber, making it an excellent choice for those looking to maintain a healthy weight. The fiber content aids digestion and keeps you feeling full longer, which is beneficial for meal prep or a cozy dinner.

Versatile and Easy to Customize

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 restrictions. For a spicier kick, consider adding a pinch of cayenne pepper or a splash of hot sauce. Alternatively, for a sweeter flavor, you can mix in a hint of maple syrup or a dash of nutmeg.

If you prefer a chunkier texture, simply reserve some of the cooked squash before blending and stir it back into the soup after pureeing. You can also add other vegetables like carrots or sweet potatoes for an added nutritional boost and a delightful medley of flavors.

This soup can be served as a starter, main course, or even as a side dish. Pair it with a fresh salad or some crusty bread for a complete meal. The options are endless, making it a fantastic addition to your cooking repertoire.

Storing and Reheating Tips

Ingredients

For the Soup

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

Ensure all ingredients are fresh for the best flavor.

Instructions

Sauté the Vegetables

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

Add the Squash and Spices

Add the cubed butternut squash, cumin, ginger, salt, and pepper to the pot. Stir well to combine.

Pour in the Broth

Add the vegetable broth and bring the mixture to a boil. Reduce the heat and let it simmer for about 20 minutes, or until the squash is tender.

Blend the Soup

Use an immersion blender to puree the soup until smooth. Alternatively, transfer to a blender in batches and blend until creamy.

Serve and Enjoy

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

This soup can be stored in the refrigerator for up to a week.

Serving Suggestions

This Healthy Squash Soup pairs wonderfully with a variety of sides and toppings. For a hearty meal, serve it alongside a slice of whole-grain bread or a simple green salad tossed with a light vinaigrette. The combination of flavors and textures will create a satisfying dining experience.

For added garnishing, top each bowl with a sprinkle of roasted pumpkin seeds or a dollop of Greek yogurt for creaminess and a protein boost. Fresh herbs like cilantro or parsley can also elevate the dish, adding a pop of color and freshness.

Perfect for Meal Prep

This soup is an ideal recipe for meal prep enthusiasts. It's easy to make in large batches, and its flavors develop even further after sitting for a day in the fridge, making it perfect for weekday lunches or quick dinners. Simply portion out the soup into individual servings for easy grab-and-go meals.

To make the most of your meal prep, consider pairing the soup with a variety of protein options throughout the week, such as grilled chicken, chickpeas, or quinoa. This will keep your meals exciting and provide balanced nutrition.

Questions About Recipes

→ Can I use frozen squash for this recipe?

Yes, frozen squash works well. Just adjust the cooking time as needed.

→ How can I make this soup spicier?

Add red pepper flakes or a dash of cayenne pepper for some heat.

→ Can I make this soup vegan?

Yes, this recipe is already vegan as it uses vegetable broth and no dairy.

→ What can I serve with this soup?

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