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 ground cumin; 1 teaspoon paprika; Salt and pepper to taste; 2 tablespoons olive oil; Fresh parsley for garnish

Highlighted under: Healthy & Light

This Healthy Squash Soup is a warm, comforting bowl of goodness that is perfect for chilly days.

Created by

Vanessa Doyle

Last updated on 2025-12-24T16:21:31.747Z

This Healthy Squash Soup is not only nutritious but also bursting with flavor. Made with seasonal squash and aromatic spices, it's a delightful dish that warms the heart.

        Why You'll Love This Recipe
        Rich, creamy texture without the heavy cream
Packed with vitamins and minerals from fresh squash
Easy to make and perfect for meal prep
Deliciously seasoned for a comforting flavor

      

Nutritional Benefits of Butternut Squash

Butternut squash is not only delicious but also a powerhouse of nutrition. This vibrant vegetable is rich in vitamins A and C, which are essential for maintaining good vision and a strong immune system. Additionally, it provides a significant amount of dietary fiber, promoting healthy digestion and keeping you feeling satisfied.

Packed with antioxidants, butternut squash helps combat oxidative stress in the body. Including it in your diet can support overall health and may even lower the risk of chronic diseases. Its natural sweetness and creamy texture make it a perfect base for soups, offering comfort without compromising on nutrition.

Perfect for Meal Prep

This Healthy Squash Soup is an excellent option for meal prepping. It can be made in large batches and stored in the refrigerator for up to a week, or frozen for up to three months. Simply reheat portions as needed for a quick and nutritious meal during busy weekdays.

To make meal prep even easier, consider portioning the soup into individual containers. This way, you can grab a healthy lunch or dinner on the go without the hassle of cooking every day. Plus, the flavors deepen and improve when the soup sits for a day or two, making it even more delicious.

Versatile Serving Suggestions

While this Healthy Squash Soup is delightful on its own, there are many ways to elevate your serving experience. Consider pairing it with a crusty whole-grain bread or a fresh salad for a balanced meal. You can also top the soup with toasted seeds or nuts for added crunch and nutrition.

For those who enjoy a bit of heat, a drizzle of hot sauce or a sprinkle of chili flakes can add a spicy kick. Alternatively, a dollop of Greek yogurt or a swirl of coconut cream can enhance the creaminess and provide a beautiful presentation.

Ingredients

Gather the following ingredients to make this soup:

Main Ingredients

2 medium butternut squash, peeled and diced
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon ground cumin
1 teaspoon paprika
Salt and pepper to taste
2 tablespoons olive oil
Fresh parsley for garnish

Make sure to have all ingredients prepped and ready to go!

Instructions

Follow these simple steps to create your delicious soup:

Sauté the Aromatics

In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes. Stir in the minced garlic and cook for an additional minute.

Cook the Squash

Add the diced butternut squash, vegetable broth, ground cumin, and paprika to the pot. Bring to a boil, then reduce the heat and let it 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.

Season and Serve

Season the soup with salt and pepper to taste. Serve hot, garnished with fresh parsley.

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

Storage Tips

Storing your Healthy Squash Soup properly can help maintain its freshness and flavor. If you plan to refrigerate it, let the soup cool completely before transferring it to an airtight container. It can be stored in the fridge for up to a week, making it convenient for busy days.

For longer storage, freezing is a great option. Pour the cooled soup into freezer-safe containers, leaving some space at the top for expansion. When you’re ready to enjoy, simply thaw it in the fridge overnight and reheat on the stove or in the microwave.

Variations to Try

Feel free to customize this Healthy Squash Soup to suit your taste. For a different flavor profile, consider adding a touch of ginger or a splash of orange juice for a hint of citrus. You can also experiment with different spices, such as curry powder or nutmeg, to create your unique twist.

If you prefer a heartier soup, add cooked lentils or chickpeas during the simmering process. This not only increases the protein content but also adds texture and makes the meal more filling. Don’t hesitate to get creative and make this recipe your own!

Questions About Recipes

→ Can I use other types of squash?

Yes, you can substitute butternut squash with acorn or pumpkin for a different flavor.

→ How can I store leftover soup?

Store in an airtight container in the refrigerator for up to 4 days, or freeze for up to 3 months.

→ Is this soup vegan?

Yes, this Healthy Squash Soup is entirely plant-based and vegan-friendly.

→ Can I add protein to this soup?

Absolutely! Adding cooked lentils or chickpeas can enhance the protein content and make it more filling.