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 garlic cloves, minced; 4 cups vegetable broth; 1 teaspoon olive oil; Salt and pepper to taste; 1/2 teaspoon ground nutmeg

Highlighted under: Healthy & Light

This Healthy Squash Soup is a comforting and nutritious dish packed with flavor and warmth.

Created by

Vanessa Doyle

Last updated on 2025-12-24T17:12:39.808Z

This Healthy Squash Soup is not only delicious but also a great way to enjoy the health benefits of squash. With its creamy texture and comforting flavors, it's the perfect dish for any season.

        Why You'll Love This Recipe
        Rich and creamy texture without heavy cream
Naturally sweet flavor from roasted squash
Easy to make and perfect for meal prep

      

Nutritional Benefits of Squash

Butternut squash is not only delicious but also loaded with essential nutrients. It's an excellent source of vitamins A and C, both of which are crucial for maintaining healthy skin and boosting the immune system. Additionally, it contains dietary fiber, which aids digestion and can help keep you feeling full longer. Incorporating squash into your diet can contribute to overall health and wellness.

This Healthy Squash Soup is particularly beneficial during the colder months when your body craves warm, nourishing foods. The natural sweetness of roasted squash makes it a comforting option that satisfies both hunger and cravings. Plus, with its low-calorie count and high nutrient density, it's perfect for anyone looking to maintain a balanced diet.

Perfect for Meal Prep

One of the best things about this Healthy Squash Soup is its suitability for meal prep. You can make a big batch ahead of time and store it in the refrigerator or freezer for later use. Just portion it into airtight containers, and you'll have a quick and healthy meal ready whenever you need it. This is especially helpful for busy weekdays when cooking can be a challenge.

When you're ready to enjoy your soup, simply reheat it on the stovetop or in the microwave. You can add a splash of vegetable broth or water to adjust the consistency if it thickens during storage. This soup not only saves you time but also ensures you have a nutritious meal option on hand to keep you fueled throughout the day.

Serving Suggestions

While this Healthy Squash Soup is delicious on its own, there are plenty of ways to enhance your dining experience. Consider topping each bowl with a dollop of Greek yogurt or a sprinkle of toasted pumpkin seeds for added creaminess and crunch. Fresh herbs like parsley or cilantro can also brighten up the flavors, adding a fresh, vibrant touch.

For a heartier meal, serve the soup alongside crusty whole-grain bread or a simple salad. These accompaniments not only complement the flavors of the soup but also add more nutrients and fiber to your meal. Whether it's a cozy dinner at home or a lunch to take on the go, this soup can be easily adapted to suit your taste preferences.

Ingredients

For the Soup

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

Gather all the ingredients before starting for a smoother cooking process.

Instructions

Prepare the Squash

Preheat the oven to 400°F (200°C). Toss the diced butternut squash with olive oil, salt, and pepper. Spread on a baking sheet and roast for 20 minutes until tender.

Sauté the Aromatics

In a large pot, heat a little olive oil over medium heat. Add the chopped onion and minced garlic, sautéing until the onion becomes translucent.

Combine Ingredients

Add the roasted squash to the pot along with the vegetable broth and nutmeg. Bring to a simmer and cook for an additional 10 minutes.

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 regular blender in batches.

Serve

Adjust seasoning if needed, and serve hot. Enjoy your healthy squash soup!

Pair this soup with crusty bread for a complete meal.

Storing Leftovers

If you have any leftovers from your Healthy Squash Soup, store them in an airtight container in the refrigerator for up to five days. Reheating is straightforward; just place the soup in a pot over medium heat until warmed through, stirring occasionally to prevent sticking.

For longer storage, you can freeze the soup for up to three months. Make sure to let it cool completely before transferring it to freezer-safe containers. Label the containers with the date and type of soup, so you can easily identify them later. When you're ready to enjoy it again, thaw overnight in the refrigerator and reheat as mentioned.

Variations to Try

Feel free to get creative with this Healthy Squash Soup recipe! You can experiment with different types of squash such as pumpkin or acorn squash for a unique flavor profile. Adding spices like cumin or curry powder can also introduce an exciting twist to the traditional taste.

For those who enjoy a bit of heat, consider incorporating red pepper flakes or a splash of hot sauce. You can also add a handful of spinach or kale during the simmering step for an extra boost of nutrients. These variations allow you to customize the soup to your liking while keeping it healthy and delicious.

Questions About Recipes

→ Can I use frozen squash?

Yes, frozen butternut squash can be used. Just skip the roasting step and add it directly to the pot.

→ How can I make this soup creamier?

You can add a splash of coconut milk or cashew cream after blending for an extra creamy texture.

→ Can I store leftovers?

Yes, store in an airtight container in the fridge for up to 5 days or freeze for up to 3 months.

→ What can I serve with this soup?

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