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 diced; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon ground cumin; Salt and pepper to taste; 2 tablespoons olive oil

Highlighted under: Healthy & Light

A warm and comforting soup that’s packed with nutrients and flavor.

Created by

Kayla Monroe

Last updated on 2025-12-24T12:54:30.889Z

This Healthy Squash Soup is not only delicious but also incredibly easy to make. Packed with vitamins and a rich flavor, it’s perfect for a cozy dinner.

        Why You'll Love This Recipe
        Creamy texture without the heavy cream
Packed with vitamins and nutrients
Perfect for a healthy meal any time of the year

      

Nutritional Benefits of Butternut Squash

Butternut squash is a powerhouse of nutrients, making it an excellent choice for a healthy soup. It's rich in vitamins A and C, which are essential for maintaining good vision and a strong immune system. Additionally, this squash is high in fiber, promoting digestive health and helping to keep you feeling full longer. Incorporating butternut squash into your diet can aid in weight management while providing your body with the necessary nutrients it craves.

Moreover, butternut squash is low in calories, making it a guilt-free addition to any meal plan. Its natural sweetness adds a delightful flavor to dishes without the need for added sugars. This versatility allows it to shine in both savory and sweet recipes, ensuring you get the most out of this nutritious vegetable.

Perfect for Meal Prep

This Healthy Squash Soup is an ideal candidate for meal prep, as it stores well in the refrigerator or freezer. Preparing a large batch at once allows you to have healthy meals ready to go throughout the week. Simply pour the soup into airtight containers and refrigerate for up to five days or freeze for up to three months. When you're ready to enjoy a warm bowl, just reheat on the stove or in the microwave.

Meal prepping this soup not only saves time but also ensures you have a nutritious option on hand for busy days. You can easily customize the soup by adding your favorite proteins or grains, such as quinoa or chickpeas, to make it even more filling. This flexibility makes it a go-to recipe for anyone looking to maintain a healthy lifestyle.

Serving Suggestions

While this Healthy Squash Soup is delicious on its own, there are plenty of ways to elevate your dining experience. Consider serving it with a side of whole-grain bread or a fresh garden salad for a complete meal. You can also sprinkle some toasted seeds or croutons on top for added crunch. A dollop of Greek yogurt or a swirl of coconut cream can introduce a creamy element while adding a bit of tanginess.

For those looking to add a bit of spice, a pinch of chili flakes or a drizzle of sriracha can bring an exciting kick to the dish. Feel free to experiment with different herbs and spices to tailor the flavor to your liking. This soup is incredibly versatile, allowing you to enjoy it in myriad ways, making it a favorite during any season.

Ingredients

Main Ingredients

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

These ingredients will create a rich and flavorful soup that warms you up from the inside out.

Instructions

Sauté the Aromatics

In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, and sauté until the onion is translucent, about 5 minutes.

Cook the Squash

Add the diced butternut squash and ground cumin to the pot. Stir to combine, and cook for another 5 minutes.

Add the Broth

Pour in the vegetable broth, and bring to a boil. Reduce the heat, cover, and simmer for 20 minutes, or until the squash is tender.

Blend the Soup

Using an immersion blender, puree the soup until smooth. If you prefer a chunkier texture, blend only half of the soup.

Season and Serve

Add salt and pepper to taste. Serve hot, garnished with a drizzle of olive oil if desired.

Enjoy your delicious and healthy squash soup!

Storage Tips

To maintain the freshness of your Healthy Squash Soup, store it in an airtight container in the refrigerator. It’s best enjoyed within five days, but if you find you have leftovers, freezing is a great option. Allow the soup to cool completely before transferring it to freezer-safe containers. Label and date each container so you can keep track of storage times.

When reheating frozen soup, it's best to thaw it overnight in the refrigerator before warming it on the stove or in the microwave. This helps retain the texture and flavor of the soup, ensuring each bowl tastes just as delicious as the first.

Variations and Customizations

Feel free to customize this Healthy Squash Soup to suit your taste preferences! You can add other vegetables like carrots, sweet potatoes, or even spinach for added nutrition. If you're looking for a protein boost, consider stirring in some cooked lentils or beans to make the soup heartier.

For a unique twist, experiment with different spices such as ginger, nutmeg, or curry powder to give the soup a different flavor profile. You can also adjust the consistency by adding more or less broth, depending on whether you prefer a thicker or thinner soup.

Questions About Recipes

→ Can I use frozen squash?

Yes, frozen squash works well. Just be sure to adjust the cooking time as needed.

→ How can I make this soup creamier?

You can add a splash of coconut milk or heavy cream after blending for a richer texture.

→ Can I store leftovers?

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

→ Is this soup vegan?

Yes, this recipe is entirely plant-based and vegan-friendly.