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 cubed; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon olive oil; Salt and pepper to taste; 1/2 teaspoon ground cumin; 1/2 teaspoon smoked paprika

Highlighted under: Healthy & Light

A delicious and nourishing squash soup perfect for any season.

Created by

Vanessa Doyle

Last updated on 2025-12-24T17:36:38.682Z

This healthy squash soup is not only full of flavor but also packed with nutrients. It's a comforting dish that can be enjoyed year-round, whether you're warming up on a chilly day or looking for a light meal.

        Why You'll Love This Recipe
        Creamy texture without the heavy cream
Packed with vitamins and antioxidants
Easily customizable with your favorite spices
Perfect for meal prep or a quick weeknight dinner

      

The Nutritional Benefits of Squash

Butternut squash is not only delicious but also incredibly nutritious. It's an excellent source of vitamins A and C, both of which play a crucial role in maintaining a healthy immune system. These vitamins are also powerful antioxidants that help combat oxidative stress in the body, reducing inflammation and promoting overall health.

In addition to vitamins, butternut squash is rich in dietary fiber, which aids digestion and helps you feel full longer. This makes it an ideal choice for those looking to manage their weight while still enjoying a hearty meal. The low-calorie content combined with high fiber content makes it a perfect ingredient for a healthy diet.

Customizing Your Soup

One of the great aspects of this healthy squash soup is its versatility. You can easily customize it to suit your taste preferences or dietary needs. Consider adding a hint of heat with cayenne pepper or chili flakes for a spicy kick, or incorporate fresh herbs like thyme or rosemary for an aromatic touch.

For those who enjoy a creamier texture, you can blend in a splash of coconut milk or almond milk after blending. This not only enhances the creaminess but also adds a subtle flavor that complements the squash beautifully. Feel free to experiment with other vegetables like carrots or sweet potatoes for a unique twist.

Serving Suggestions

This squash soup is perfect on its own, but it can also be paired with a variety of accompaniments. Serve it alongside crusty bread for a comforting meal, or with a fresh salad to add some crunch and balance. A sprinkle of pumpkin seeds or croutons on top can add a delightful crunch and make for an appealing presentation.

For a heartier option, consider adding some protein, such as cooked lentils or chickpeas, to the soup. This not only makes it more filling but also boosts the nutritional profile, making it an excellent choice for lunch or dinner.

Ingredients

Gather the following ingredients to make this delicious soup.

Main Ingredients

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

Once you have all the ingredients ready, you can start cooking!

Instructions

Follow these simple steps to prepare your healthy squash soup.

Sauté the Aromatics

In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes until translucent. Add minced garlic and cook for another minute until fragrant.

Cook the Squash

Add the cubed butternut squash to the pot. Stir in the ground cumin and smoked paprika, cooking for 2-3 minutes.

Add the Broth

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

Blend the Soup

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

Season and Serve

Season the soup with salt and pepper to taste. Serve hot, garnished with a drizzle of olive oil or your favorite herbs.

Enjoy your healthy and delicious squash soup!

Storage Tips

If you find yourself with leftovers, storing this soup is easy! Allow it to cool completely before transferring it to an airtight container. It can be refrigerated for up to 5 days, making it a great option for meal prep. Simply reheat on the stove or in the microwave when you’re ready to enjoy it again.

For longer storage, consider freezing the soup. Portion it into freezer-safe containers or bags, and it will keep well for up to 3 months. When you're ready to enjoy, thaw it overnight in the fridge and reheat until hot.

Tips for Perfecting Your Soup

To achieve the best flavor, ensure your vegetables are fresh and properly prepared. Peel and cube the butternut squash uniformly to ensure even cooking. If you prefer a sweeter flavor, roasting the squash before adding it to the pot can enhance its natural sweetness.

Don’t hesitate to adjust the seasoning to your liking. Taste the soup before serving and tweak the spices or salt as needed. Remember, the key to a delicious soup lies in balancing the flavors, so feel free to experiment until you find your perfect blend.

Questions About Recipes

→ Can I use frozen squash?

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

→ How long can I store the soup?

You can store the soup in the refrigerator for up to 5 days or freeze it for up to 3 months.

→ Can I add other vegetables?

Absolutely! Carrots, sweet potatoes, or even spinach can be great additions.

→ Is this soup vegan?

Yes, this recipe is vegan as it uses vegetable broth and no animal products.