Healthy Squash Soup

Name: Healthy Squash Soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 medium butternut squash, peeled and cubed; 1 tablespoon olive oil; 1 onion, diced; 2 garlic cloves, minced; 4 cups vegetable broth; Salt and pepper to taste; 1 teaspoon ground cumin; 1/2 teaspoon nutmeg; Fresh parsley for garnish

Highlighted under: Healthy & Light

A delicious and nutritious soup packed with the goodness of squash, perfect for a comforting meal.

Created by

Vanessa Doyle

Last updated on 2025-12-24T17:27:37.735Z

This healthy squash soup is not just a treat for your taste buds, but also a powerhouse of nutrients. Made with fresh seasonal squash, it’s creamy without the cream and makes for a perfect appetizer or light meal.

        Why You Will Love This Recipe
        Rich and creamy texture without heavy cream
Packed with vitamins and minerals from fresh squash
Simple and quick to make, perfect for weeknight dinners

      

The Nutritional Benefits of Squash

Butternut squash is not only delicious, but it's also packed with essential nutrients. Rich in vitamins A and C, this vibrant vegetable supports immune function, promotes healthy skin, and contributes to eye health. Additionally, the high fiber content in squash aids digestion and helps maintain a healthy weight by keeping you feeling full longer.

Beyond vitamins, butternut squash contains antioxidants like beta-carotene, which can help reduce inflammation in the body. This makes it an excellent choice for those looking to boost their overall health while enjoying a comforting bowl of soup. Incorporating squash into your diet can be a tasty way to enhance your nutrient intake.

A Versatile Soup for Any Occasion

This Healthy Squash Soup is perfect for a variety of occasions, from a cozy dinner at home to a gathering with friends. Its rich and creamy texture makes it satisfying enough to serve as a main course, while its vibrant flavor profile can also complement a variety of side dishes. Pair it with a fresh salad or some hearty whole-grain bread for a complete meal.

Moreover, this soup is an excellent option for meal prep. You can make a large batch and store it in the refrigerator for up to a week or freeze it for later use. Just reheat and enjoy a delicious, healthy meal in minutes, making it a convenient choice for busy weeknights.

Customizing Your Soup

One of the best things about this Healthy Squash Soup is its versatility. Feel free to experiment with different spices and herbs to suit your taste. Adding a pinch of cayenne pepper can give it a delightful kick, while fresh thyme or rosemary can add an earthy note that complements the squash beautifully.

You can also mix in other vegetables to enhance the nutritional value and flavor. Carrots, sweet potatoes, or even a handful of spinach can be great additions. For those who enjoy a bit of creaminess, a splash of coconut milk or almond milk can be stirred in before serving for an extra layer of richness.

Ingredients

Gather the following ingredients to make your delicious Healthy Squash Soup:

Ingredients

1 medium butternut squash, peeled and cubed
1 tablespoon olive oil
1 onion, diced
2 garlic cloves, minced
4 cups vegetable broth
Salt and pepper to taste
1 teaspoon ground cumin
1/2 teaspoon nutmeg
Fresh parsley for garnish

Make sure to prepare all your ingredients before starting the cooking process.

Instructions

Follow these simple steps to create your Healthy Squash Soup:

Sauté the Aromatics

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

Cook the Squash

Add the cubed butternut squash to the pot and stir. Season with salt, pepper, cumin, and nutmeg. Cook for another 5 minutes.

Add Broth and Simmer

Pour in the vegetable broth and bring to a boil. Reduce heat and let it simmer until the squash is tender, about 20 minutes.

Blend the Soup

Once the squash is tender, use an immersion blender to puree the soup until smooth. If you don’t have an immersion blender, carefully transfer the soup to a regular blender in batches.

Serve and Garnish

Serve hot, garnished with fresh parsley. Enjoy your healthy squash soup!

Feel free to adjust the spices to suit your taste!

Storing and Reheating

To store your Healthy Squash Soup, allow it to cool completely before transferring it to an airtight container. It can be kept in the refrigerator for up to five days, making it a great option for meal prep. For longer storage, consider freezing the soup in portions. It will maintain its flavor and texture for up to three months when stored properly.

When you're ready to enjoy the soup again, simply reheat it on the stovetop over medium heat until warmed through. If the soup has thickened, you can add a splash of vegetable broth or water to reach your desired consistency.

Serving Suggestions

To elevate your Healthy Squash Soup experience, consider garnishing it with a drizzle of olive oil or a dollop of yogurt for added richness. You can also top it with roasted pumpkin seeds or croutons for a satisfying crunch.

Pairing the soup with a light salad, such as a mixed greens salad with a lemon vinaigrette, can provide a refreshing contrast to the creamy soup. Whole-grain bread or a warm baguette is also a great choice for dipping, ensuring that every last drop of soup is enjoyed.

Questions About Recipes

→ Can I use frozen squash?

Yes, frozen squash can be used. Just make sure to thaw it before cooking.

→ Is this soup vegan?

Yes, this healthy squash soup is completely vegan!

→ How can I store leftovers?

Store leftovers in an airtight container in the refrigerator for up to 3 days.

→ Can I add cream to this soup?

Yes, if you prefer a creamier texture, you can add a splash of cream after blending.