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 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon olive oil; Salt and pepper to taste; 1/2 teaspoon ground nutmeg; Pumpkin seeds; Chopped fresh herbs; A drizzle of olive oil

Highlighted under: Healthy & Light

A comforting and nutritious soup that highlights the natural sweetness of squash, perfect for chilly days.

Created by

Vanessa Doyle

Last updated on 2025-12-24T16:54:36.931Z

This healthy squash soup is not only delicious but also packed with vitamins and minerals. It’s a great way to enjoy seasonal produce while keeping your meals light and nutritious.

        Why You'll Love This Soup
        Creamy texture without the guilt
Naturally sweet and flavorful
Easy to make with simple ingredients

      

A Nutritional Powerhouse

Butternut squash is not only delicious but also packed with essential nutrients. This vibrant vegetable is rich in vitamins A and C, both of which are vital for maintaining healthy skin and a strong immune system. Additionally, squash contains fiber, which aids in digestion and helps keep you feeling full longer. Incorporating this nutrient-dense ingredient into your diet can provide numerous health benefits while adding a natural sweetness to your meals.

The creamy texture of this soup comes from the squash itself, making it a fantastic choice for those seeking a comforting dish without the added calories of cream. By embracing the natural ingredients, you can enjoy a guilt-free indulgence that warms the soul on colder days.

Simple and Satisfying

This healthy squash soup is incredibly easy to prepare, making it perfect for busy weeknights. With just a handful of simple ingredients, you can create a hearty and satisfying meal in no time. The cooking process involves minimal steps, allowing you to enjoy a homemade soup without spending hours in the kitchen.

Moreover, this recipe is versatile. Feel free to customize it by adding other vegetables like carrots or sweet potatoes, or even spices like ginger to give it an extra kick. No matter how you choose to adapt it, this soup remains quick and simple, ensuring you can whip it up whenever the mood strikes.

Perfect for Meal Prep

One of the best aspects of this healthy squash soup is its meal prep potential. The flavors deepen and improve when stored, making it an excellent option for preparing ahead of time. You can batch-cook this soup and store it in the fridge or freezer for easy lunches or dinners throughout the week.

To reheat, simply warm it on the stove or in the microwave, adding a splash of vegetable broth if it thickens too much. This makes it a convenient and nutritious option for those looking to maintain a healthy diet without sacrificing time or flavor.

Ingredients

Main Ingredients

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

Optional Garnishes

Pumpkin seeds
Chopped fresh herbs
A drizzle of olive oil

Gather all ingredients before starting for a smoother cooking process.

Instructions

Sauté the Aromatics

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

Cook the Squash

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

Blend the Soup

Using an immersion blender, puree the soup until smooth. If you don't have an immersion blender, carefully transfer the soup to a blender in batches.

Serve

Adjust seasoning if needed, then serve warm with your choice of garnishes.

Enjoy the soup fresh, or store leftovers in the fridge for up to three days.

Storage Tips

To keep your healthy squash soup fresh, store it in an airtight container in the refrigerator. It will last for up to five days, making it a great addition to your weekly meal prep. If you wish to store it for a longer period, consider freezing it in individual portions. Just make sure to leave some space at the top of the container, as the soup will expand when frozen.

When you're ready to enjoy your frozen soup, simply thaw it in the refrigerator overnight and reheat it on the stovetop. This way, you can savor the comforting taste of your homemade soup any time you crave it.

Serving Suggestions

This healthy squash soup pairs wonderfully with a variety of sides. Consider serving it with crusty whole-grain bread for a satisfying meal or a simple green salad for a refreshing contrast. The nutty flavor of pumpkin seeds sprinkled on top adds both texture and nutritional value, complementing the soup beautifully.

For an extra touch of flavor, drizzle a little olive oil over each bowl before serving. You can also add a dollop of Greek yogurt or a sprinkle of feta cheese for a creamy, tangy finish that elevates the dish even further.

Questions About Recipes

→ Can I use frozen squash?

Yes, frozen squash works well. Just ensure it's thawed before cooking.

→ Is this soup vegan?

Absolutely! This recipe is completely plant-based.

→ How can I make this soup spicier?

Add a pinch of cayenne pepper or some chopped jalapeños during cooking.

→ Can I store leftovers?

Yes, store in an airtight container in the fridge for up to three days.