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 squashes, peeled and cubed; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon ground cumin; Salt and pepper to taste; 2 tablespoons olive oil; 1/2 cup coconut milk (optional); Fresh herbs for garnish (optional)

Highlighted under: Healthy & Light

A delicious and nutritious way to enjoy the comforting flavors of squash in a creamy, healthy soup.

Created by

Vanessa Doyle

Last updated on 2025-12-24T16:45:35.546Z

This Healthy Squash Soup is not only tasty but also packed with nutrients. It's perfect for a cozy evening meal and can be easily prepared in less than an hour. Enjoy it with a slice of whole-grain bread for a complete meal!

        Why You'll Love This Recipe
        Rich, velvety texture that warms your soul
Naturally sweet flavors of squash without added sugar
Great for meal prep and freezes well for future enjoyment

      

Healthy and Nutritious

This Healthy Squash Soup is not just a comfort food; it's packed with nutrients that are beneficial for your health. Butternut squash is an excellent source of vitamins A and C, both of which are essential for immune function and skin health. Additionally, the high fiber content helps in digestion, making this soup a wholesome choice for any meal.

With its rich, velvety texture, this soup provides a satisfying experience without the guilt. The natural sweetness of the squash eliminates the need for added sugars, making it a perfect option for those looking to maintain a healthy diet while still enjoying delicious flavors.

Perfect for Meal Prep

One of the greatest advantages of this Healthy Squash Soup is its versatility in meal prep. You can easily make a large batch and store it in the refrigerator for up to five days. This makes it an ideal choice for busy weekdays when you need a quick and nutritious meal that can be reheated in minutes.

Moreover, this soup freezes exceptionally well, allowing you to enjoy the comforting taste of squash anytime you want. Simply portion it into airtight containers before freezing, and you'll have a homemade meal ready to go whenever you need it.

Customization Options

This recipe is easily customizable to suit your taste preferences. Feel free to experiment with different spices or add additional vegetables, such as carrots or sweet potatoes, for extra flavor and nutrition. You can also adjust the consistency by adding more or less broth, depending on whether you prefer a thicker or thinner soup.

For a bit of heat, consider adding a pinch of cayenne pepper or a dollop of your favorite hot sauce when serving. The options are endless, allowing you to make this soup uniquely yours while still enjoying the core flavors that make it so delightful.

Ingredients

For the Soup

2 medium butternut squashes, peeled and cubed
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon ground cumin
Salt and pepper to taste
2 tablespoons olive oil
1/2 cup coconut milk (optional)
Fresh herbs for garnish (optional)

Gather all the ingredients before starting for a smooth cooking experience.

Instructions

Sauté Vegetables

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

Add Squash and Broth

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

Blend the Soup

Using an immersion blender, puree the soup until smooth. Alternatively, you can transfer it to a blender in batches. If using coconut milk, stir it in after blending.

Season and Serve

Season the soup with cumin, salt, and pepper to taste. Serve hot, garnished with fresh herbs if desired.

Enjoy your healthy and comforting squash soup!

Serving Suggestions

This Healthy Squash Soup pairs wonderfully with a slice of whole-grain bread or a fresh side salad, making for a well-rounded meal. You can also top it with roasted pumpkin seeds or croutons for added texture and crunch. A sprinkle of fresh herbs like cilantro or parsley can enhance the visual appeal and flavor profile.

For an extra boost of protein, consider serving it alongside grilled chicken or chickpeas. This will not only make your meal more filling but also add a delightful contrast to the creamy soup.

Storage Tips

To store leftover soup, allow it to cool completely before transferring it to airtight containers. It can be refrigerated for up to five days or frozen for up to three months. When reheating, make sure to do so gently on the stove or in the microwave, adding a splash of broth if needed to restore its creamy texture.

If you know you’ll be freezing part of the soup, it’s best to leave out any garnishes like fresh herbs. Add those just before serving to keep them fresh and vibrant.

Nutritional Benefits

Butternut squash is rich in antioxidants and anti-inflammatory properties, making this soup not just delicious but also beneficial for your overall health. The fiber content aids digestion, while the vitamins help support your immune system, particularly during colder months when colds and flu are more prevalent.

Coconut milk, if included, adds a creamy texture while providing healthy fats that can help keep you satiated longer. This combination makes the soup not only a comfort food but also a nourishing option that you can feel good about serving to your family.

Questions About Recipes

→ Can I use other types of squash?

Yes, you can use acorn squash or pumpkin as substitutes.

→ How can I make this soup dairy-free?

Simply omit the coconut milk or use a dairy-free alternative such as almond milk.

→ Can I freeze the soup?

Yes, this soup freezes well. Just store it in airtight containers for up to three months.

→ What can I serve with this soup?

It pairs well with a side salad or some crusty whole-grain bread.