Healthy Squash Soup

Name: Healthy Squash Soup
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Ingredients: 2 cups butternut squash, peeled and diced; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon ground cumin; Salt and pepper to taste; 1 tablespoon olive oil; 1/2 cup coconut milk

Highlighted under: Healthy & Light

A creamy and nutritious soup that highlights the natural sweetness of squash, perfect for a cozy meal.

Created by

Vanessa Doyle

Last updated on 2025-12-24T16:51:35.804Z

This healthy squash soup is not only delicious but also packed with vitamins and minerals. It's a great way to enjoy the rich flavors of fall.

        Why You'll Love This Recipe
        Rich and creamy texture without heavy cream
Naturally sweetened with squash and spices
Perfectly warming for chilly days

      

The Benefits of Squash

Squash, particularly butternut squash, is a powerhouse of nutrition. It is rich in vitamins A and C, which are essential for maintaining healthy skin and vision. Additionally, squash is a great source of dietary fiber, promoting healthy digestion and keeping you feeling full longer. This nutrient-dense vegetable makes an excellent base for soups, as it not only adds flavor but also boosts the overall health benefits of your meal.

Moreover, the natural sweetness of butternut squash means you can enjoy a rich, creamy soup without the need for additional sugars or heavy creams. Instead, the natural sugars in the squash blend beautifully with spices, creating a comforting dish that warms the soul. Incorporating squash into your diet can enhance your overall well-being and provide a delicious way to nourish your body.

A Versatile Dish

This Healthy Squash Soup is incredibly versatile. While the recipe focuses on butternut squash, you can easily swap it for other varieties like acorn or pumpkin, depending on what's in season or what you have on hand. This adaptability makes it a perfect go-to recipe for any time of year. Just remember to adjust the cooking time according to the type of squash you choose, as different varieties may have varying cook times.

Additionally, this soup can be customized with various spices to suit your palate. If you enjoy a bit of heat, consider adding cayenne pepper or chili flakes. For a more aromatic flavor profile, try incorporating fresh herbs like thyme or rosemary. The soup can also be transformed into a hearty meal by adding proteins such as chickpeas or cooked chicken, making it a versatile option for lunches or dinners.

Storage and Reheating Tips

Ingredients

Main Ingredients

2 cups butternut squash, peeled and diced
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon ground cumin
Salt and pepper to taste
1 tablespoon olive oil
1/2 cup coconut milk

Instructions

Sauté the Vegetables

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

Add Squash and Broth

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

Blend the Soup

Remove the pot from heat and let it cool slightly. Using an immersion blender, blend the soup until smooth. Alternatively, transfer to a blender in batches.

Finish with Coconut Milk

Stir in the coconut milk and season with salt and pepper to taste. Heat through and serve warm.

Serving Suggestions

To enhance your Healthy Squash Soup experience, consider serving it with a side of crusty whole grain bread or a fresh salad. The combination of textures and flavors will elevate your meal, making it more satisfying. Additionally, a sprinkle of roasted pumpkin seeds on top of each bowl adds a delightful crunch and a boost of healthy fats and protein.

For a gourmet touch, drizzle a little extra coconut milk or a swirl of olive oil on top before serving. This not only looks appealing but also adds a rich flavor that complements the soup beautifully. Pairing this dish with a light white wine can also create a lovely dining experience, making it perfect for cozy gatherings or simple family dinners.

Nutritional Information

This Healthy Squash Soup is not only delicious but also packed with nutrients. A serving typically contains around 150 calories, making it a low-calorie option that fits well into various dietary plans. The high fiber content helps you feel full while promoting digestive health, and the abundance of vitamins supports your immune system. The addition of coconut milk provides healthy fats, which are vital for absorbing fat-soluble vitamins.

For those following specific diets, this soup is naturally vegan and gluten-free, making it accessible to a wide range of dietary preferences. It's a nourishing option for everyone, from families to individuals seeking healthier meal choices. Enjoy this soup guilt-free, knowing that it's not only good for your taste buds but also for your body!

Questions About Recipes

→ Can I use other types of squash?

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

→ Is this soup vegan?

Yes, this recipe is vegan-friendly as it uses vegetable broth and coconut milk.

→ How can I store leftovers?

Store leftovers in an airtight container in the refrigerator for up to 5 days.

→ Can I freeze this soup?

Yes, this soup freezes well. Allow it to cool completely before transferring to a freezer-safe container.