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, diced; 1 cup carrots, diced; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon olive oil; Salt and pepper to taste; Optional: pinch of nutmeg

Highlighted under: Healthy & Light

Enjoy a warm bowl of this nutritious and delicious healthy squash soup, perfect for any season.

Created by

Vanessa Doyle

Last updated on 2025-12-24T17:24:37.293Z

This healthy squash soup is a comforting dish that brings warmth and nourishment to your table. Packed with vitamins and flavor, it's a perfect way to enjoy seasonal squash.

        Why You'll Love This Recipe
        Creamy texture without the heavy cream
Packed with vitamins and nutrients
Easy to make and perfect for meal prep

      

The Nutritional Benefits of Squash

Butternut squash is not only delicious but also packed with an array of nutrients. Rich in vitamins A and C, it supports immune function and promotes healthy skin. The orange hue of squash is a clear indicator of its high beta-carotene content, which is converted to vitamin A in the body, aiding in vision and overall health.

In addition to vitamins, butternut squash is a great source of dietary fiber. Fiber is essential for digestive health, helping to keep you feeling full and satisfied, making it an ideal ingredient for those looking to maintain a healthy weight. Including fiber-rich foods in your diet can also help regulate blood sugar levels, enhancing overall wellness.

Perfect for Any Season

This healthy squash soup is incredibly versatile, making it suitable for any season. In the fall, it can be a cozy dish to warm you up on chilly evenings, while in the spring, it can be served chilled for a refreshing option. Its adaptability means you can enjoy it year-round, making it a staple in your meal rotation.

Moreover, this soup is perfect for meal prepping. You can make a large batch and store it in the refrigerator or freezer, allowing you to have a nutritious meal ready at your fingertips. Just reheat and enjoy, making it an excellent choice for busy weekdays or as a quick, healthy lunch option.

Customizing Your Soup

One of the best aspects of this healthy squash soup recipe is its versatility. Feel free to experiment with different vegetables or spices to make it your own. Adding ingredients like sweet potatoes, leeks, or even a dash of curry powder can elevate the flavor profile and provide new taste experiences.

For those who enjoy a bit of heat, consider adding a pinch of red pepper flakes or a splash of hot sauce. You can also make the soup creamier by stirring in a dollop of Greek yogurt or coconut milk just before serving. These simple adjustments can take your soup from good to extraordinary!

Ingredients

Main Ingredients

2 cups butternut squash, diced
1 cup carrots, diced
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon olive oil
Salt and pepper to taste
Optional: pinch of nutmeg

Gather all your ingredients before starting to ensure a smooth cooking process.

Instructions

Sauté the Vegetables

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

Add Squash and Carrots

Add the diced butternut squash and carrots to the pot, stirring for a few minutes to combine with the onions.

Pour in the Broth

Pour the vegetable broth into the pot and bring the mixture to a boil. Reduce heat and let it simmer for about 20 minutes, or until the squash and carrots are tender.

Blend the Soup

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

Season and Serve

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

Enjoy your healthy squash soup with some crusty bread or a light salad!

Storage Tips

This healthy squash soup can be stored in an airtight container in the refrigerator for up to five days. To maintain its freshness, allow the soup to cool completely before transferring it to the container. When you're ready to enjoy it again, simply reheat it on the stovetop or in the microwave until heated through.

If you prefer to freeze the soup, it can be kept in the freezer for up to three months. Portioning it into smaller containers or freezer bags makes it easy to thaw just the right amount whenever you crave a comforting bowl of soup.

Serving Suggestions

To complement your healthy squash soup, consider pairing it with a slice of crusty whole-grain bread or a fresh green salad. This combination not only enhances the meal but adds additional nutrients, making it even more satisfying.

For a touch of elegance, garnish each bowl with a sprinkle of pumpkin seeds or a drizzle of balsamic glaze. These additions not only provide a delightful contrast in texture but also elevate the visual appeal, making your meal more enjoyable.

Questions About Recipes

→ Can I use frozen squash for this recipe?

Yes, frozen squash works well in this recipe. Just make sure to thaw and drain excess water before cooking.

→ How can I make this soup creamier?

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

→ Can I add other vegetables?

Absolutely! Feel free to add vegetables like sweet potatoes, celery, or bell peppers.

→ How long can I store this soup?

The soup can be stored in an airtight container in the refrigerator for up to 5 days or frozen for up to 3 months.