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 diced; 1 cup carrots, diced; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon ground cumin; 1/2 teaspoon ground nutmeg; Salt and pepper to taste; 1/2 cup coconut milk (optional)

Highlighted under: Healthy & Light

A warm and comforting bowl of healthy squash soup that's perfect for chilly days.

Created by

Vanessa Doyle

Last updated on 2025-12-24T16:42:36.162Z

This healthy squash soup is a delightful blend of flavors that warms the soul. Made with fresh squash, seasonal spices, and a touch of cream, it's a nutritious option for any meal.

        Why You'll Love This Recipe
        Rich, creamy texture with a hint of sweetness from the squash
Packed with nutrients and low in calories
Perfectly spiced to warm you up on cold days

      

The Benefits of Squash

Butternut squash is not only delicious but also incredibly nutritious. It's rich in vitamins A and C, which are essential for maintaining healthy skin and vision. Additionally, this orange-hued vegetable is packed with antioxidants that can help reduce inflammation and lower the risk of chronic diseases. Including squash in your diet is a fantastic way to boost your immune system, especially during the colder months when colds and flu are more prevalent.

Beyond its nutritional profile, squash is low in calories, making it an ideal choice for those looking to maintain or lose weight. Its natural sweetness means you can enjoy a satisfying dish without added sugars, making it a perfect base for soups and stews. Whether you're trying to eat healthier or simply enjoy the flavors of fall, butternut squash is a versatile ingredient that fits perfectly into a variety of meals.

Perfect for Meal Prep

This healthy squash soup is not just a cozy dish for chilly days; it's also a fantastic option for meal prep. You can easily make a large batch at the beginning of the week and store it in the fridge or freezer for quick lunches or dinners. Just reheat and enjoy! The flavors develop even further after a day or two, making it taste even better over time.

When prepping, consider portioning it out into individual containers. This way, you can grab a serving on busy days when you need something nutritious and satisfying without the hassle of cooking from scratch. It's a great way to ensure you're eating well, even on your busiest days.

Serving Suggestions

To elevate your healthy squash soup experience, consider adding toppings that offer a delightful contrast in texture. Croutons, pumpkin seeds, or a sprinkle of fresh herbs can add a delightful crunch and freshness. A drizzle of balsamic reduction or a dollop of yogurt can also enhance the flavor profile while adding a touch of elegance to your bowl.

Pair the soup with a crisp green salad or whole-grain bread for a well-rounded meal. This combination not only satisfies your hunger but also provides a variety of nutrients, making it a wholesome choice for lunch or dinner. Enjoy your bowl of soup with a side that complements its creamy texture and warm flavors.

Ingredients

Main Ingredients

2 cups butternut squash, peeled and diced
1 cup carrots, diced
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon ground cumin
1/2 teaspoon ground nutmeg
Salt and pepper to taste
1/2 cup coconut milk (optional)

Gather all the ingredients before you start cooking for a smoother experience.

Instructions

Sauté the Vegetables

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

Add the Squash and Carrots

Stir in the diced butternut squash and carrots, cooking for another 5 minutes.

Pour in the Broth

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

Finish with Coconut Milk

Stir in the coconut milk if desired, and adjust seasoning before serving. Enjoy your delicious healthy squash soup!

Serve hot and enjoy a healthy, hearty meal!

Storing Leftovers

If you have leftovers, storing them properly is key to maintaining their freshness. Allow the soup to cool completely before transferring it to an airtight container. It can be stored in the refrigerator for up to four days, making it a convenient option for quick meals throughout the week.

For longer storage, consider freezing the soup. Portion it into freezer-safe containers or bags, leaving some space for expansion. It can be frozen for up to three months. When you're ready to enjoy it again, simply thaw it in the refrigerator overnight and reheat on the stove or in the microwave.

Variations to Try

While this recipe is delicious as is, don't hesitate to experiment with different ingredients to suit your taste. For example, you can swap out butternut squash for acorn squash or pumpkin for a different flavor profile. Adding a touch of ginger or cayenne pepper can also introduce a bit of warmth and spice, perfect for those who enjoy a kick in their soup.

For added protein, consider incorporating lentils or chickpeas. They not only enhance the nutritional value but also make the soup more filling. Feel free to play around with herbs and spices too; fresh thyme or rosemary can bring a delightful freshness to your healthy squash soup.

Questions About Recipes

→ Can I use other types of squash?

Yes, you can substitute butternut squash with acorn squash or pumpkin.

→ Is this soup vegan?

Yes, this soup is vegan if you omit the coconut milk or use a plant-based cream.

→ How long can I store the soup?

You can store the soup in the refrigerator for up to 4 days or freeze it for up to 3 months.

→ What can I serve with this soup?

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