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 squashes, peeled and cubed; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 tsp ground cumin; 1/2 tsp ground nutmeg; Salt and pepper to taste; 1 tbsp olive oil; Fresh parsley for garnish

Highlighted under: Healthy & Light

This Healthy Squash Soup is a warm, comforting dish that celebrates the rich flavors of squash while being nutritious and delicious.

Created by

Vanessa Doyle

Last updated on 2025-12-24T17:30:42.959Z

This Healthy Squash Soup is not only easy to make but also packed with nutrients. Perfect for chilly evenings, it warms you up while being light on calories. Enjoy it as a starter or a light meal!

        Why You'll Love This Recipe
        Rich and creamy texture without the heavy cream
Packed with vitamins and minerals from squash
Simple ingredients that come together effortlessly
Perfectly balanced flavors with a hint of spice

      

The Benefits of Squash

Squash is not only delicious but also packed with nutrients. Butternut squash, in particular, is a powerhouse of vitamins A and C, which are essential for maintaining healthy skin and vision. Additionally, it contains fiber, which aids in digestion and promotes a feeling of fullness, making it an excellent choice for those looking to manage their weight.

Including squash in your diet can also support your immune system, thanks to its antioxidant properties. These antioxidants help combat oxidative stress in the body, potentially reducing the risk of chronic diseases. This Healthy Squash Soup is an ideal way to incorporate these nutritious benefits into your meals without sacrificing flavor.

Perfect for Any Season

One of the great things about this Healthy Squash Soup is its versatility. While it is a warm and cozy dish perfect for chilly autumn and winter days, it can also be enjoyed in the spring and summer months. The vibrant color and fresh ingredients bring a touch of sunshine to your table, making it a delightful option year-round.

This soup can be served as a starter for a dinner party or as a hearty meal on its own. Pair it with a fresh salad or some crusty bread for a complete dining experience that is both satisfying and nutritious.

Customizing Your Soup

One of the best aspects of this Healthy Squash Soup is its adaptability. You can easily modify the recipe to suit your taste preferences or dietary needs. For an extra kick, consider adding a pinch of cayenne pepper or a dash of hot sauce. If you prefer a creamier texture, you can swirl in a dollop of Greek yogurt or coconut milk before serving.

Feel free to experiment with different spices and herbs. Thyme, rosemary, or even a sprinkle of smoked paprika can elevate the flavor profile, giving you a unique twist on this classic dish. The possibilities are endless!

Ingredients

Gather the following ingredients to make this delicious soup:

Ingredients

2 medium butternut squashes, peeled and cubed
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 tsp ground cumin
1/2 tsp ground nutmeg
Salt and pepper to taste
1 tbsp olive oil
Fresh parsley for garnish

Make sure to have all the ingredients ready before you start cooking!

Instructions

Follow these steps to create your Healthy Squash Soup:

Sauté the Vegetables

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

Add Squash and Seasonings

Add the cubed butternut squash, ground cumin, nutmeg, and season with salt and pepper. Stir well to combine.

Pour in the Broth

Pour in the vegetable broth, bringing the mixture to a boil. Once boiling, reduce the heat and let it simmer for about 20 minutes, or until the squash is tender.

Blend the Soup

Using an immersion blender, blend the soup until smooth. Alternatively, transfer to a blender in batches and blend until creamy.

Serve

Serve hot, garnished with fresh parsley. Enjoy your Healthy Squash Soup!

Enjoy your warm and comforting soup!

Storage Tips

This Healthy Squash Soup can be stored in an airtight container in the refrigerator for up to five days. It's a great make-ahead option for busy weekdays, allowing you to enjoy a nutritious meal without the fuss. Just reheat on the stovetop or in the microwave before serving.

If you want to store it for longer, consider freezing the soup. Allow it to cool completely before transferring it to freezer-safe containers. It can be frozen for up to three months. When you're ready to enjoy it again, simply thaw overnight in the refrigerator and reheat.

Nutritional Information

This Healthy Squash Soup is not only tasty but also a nutritious choice. A serving provides a good balance of macronutrients, including carbohydrates, healthy fats, and protein. With minimal added sugars and saturated fats, it aligns well with a balanced diet.

The high fiber content from the squash ensures that you feel fuller for longer, making it an excellent option for those looking to maintain or lose weight. Plus, the vitamins and minerals from the fresh ingredients contribute to overall health and wellness.

Serving Suggestions

To enhance your dining experience, consider serving this Healthy Squash Soup with a side of freshly baked whole-grain bread or a simple arugula salad. The peppery greens will complement the sweetness of the squash beautifully.

For a more substantial meal, you can add protein by including roasted chickpeas or shredded chicken on top of the soup. A sprinkle of feta or goat cheese adds a creamy, tangy contrast that elevates the dish even further.

Questions About Recipes

→ Can I use frozen squash for this recipe?

Yes, frozen squash can be used, just make sure to adjust the cooking time as needed.

→ How can I make this soup spicier?

You can add a pinch of cayenne pepper or a diced jalapeño during the sautéing step.

→ Can I store leftovers?

Yes, store leftovers in an airtight container in the refrigerator for up to 3 days.

→ Is this soup vegan?

Yes, this Healthy Squash Soup is completely vegan and gluten-free!