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 medium onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon ground cumin; Salt and pepper to taste; 1 tablespoon olive oil; 1/2 cup coconut milk (optional)

Highlighted under: Healthy & Light

This Healthy Squash Soup is a delicious and nutritious way to enjoy seasonal squash. Packed with flavor and vitamins, it's perfect for a cozy meal.

Created by

Aubrey Whitman

Last updated on 2025-12-24T14:51:36.896Z

This Healthy Squash Soup is not only comforting but also a nutritious addition to your meal plan. With its vibrant color and rich flavor, it is sure to become a favorite!

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

      

The Benefits of Seasonal Squash

Squash is a versatile vegetable that shines in the fall months. Butternut squash, in particular, is rich in vitamins A and C, making it a fantastic choice for boosting your immune system. These vitamins not only support eye health but also help maintain healthy skin. Incorporating seasonal squash into your diet during the colder months can provide essential nutrients that are often lacking in winter diets.

In addition to its nutritional benefits, squash is low in calories yet high in fiber. This makes it an excellent food option for those looking to maintain a healthy weight or improve digestion. The fiber content helps you feel fuller longer, reducing the likelihood of unhealthy snacking between meals.

Why Homemade Soup is the Best

Making soup at home offers several advantages over store-bought varieties. First and foremost, you have control over the ingredients. This means you can avoid preservatives and artificial additives that are often found in packaged soups. By using fresh, whole ingredients, you can create a healthier, more nourishing meal that caters to your specific tastes and dietary needs.

Homemade soup is also incredibly versatile. You can adjust the flavors and textures according to your preferences. Want to add a bit of spice? Toss in some chili flakes or fresh herbs. Prefer a creamier consistency? Blend in more coconut milk or a splash of cream. The possibilities are endless, allowing you to customize your soup experience.

Perfect for Meal Prep

This Healthy Squash Soup is ideal for meal prepping. It can be made in large batches and stored in the refrigerator for up to a week, or even frozen for longer storage. This makes it a convenient option for busy weekdays when you need a quick, nutritious meal. Simply reheat and enjoy, saving you time and effort in the kitchen.

When you prepare this soup ahead of time, not only do you save time, but you also ensure that you always have a healthy meal option on hand. Pair it with a slice of whole-grain bread or a fresh salad to create a well-balanced meal that will keep you satisfied and energized throughout the day.

Ingredients

Soup Ingredients

2 cups butternut squash, peeled and cubed
1 medium onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon ground cumin
Salt and pepper to taste
1 tablespoon olive oil
1/2 cup coconut milk (optional)

Gather all ingredients before starting the cooking process for a smoother experience.

Instructions

Sauté the Vegetables

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

Add the Squash and Broth

Stir in the cubed squash, ground cumin, salt, and pepper. Pour in the vegetable broth and bring to a boil.

Simmer the Soup

Reduce the heat and let the soup simmer for about 25 minutes, or until the squash is tender.

Blend the Soup

Use an immersion blender to puree the soup until smooth. Alternatively, carefully transfer to a blender in batches.

Finish with Coconut Milk

If using, stir in the coconut milk and heat through. Adjust seasoning as needed.

Serve the soup warm, garnished with a drizzle of coconut milk or your favorite herbs.

Storage Tips

To store leftover Healthy Squash Soup, allow it to cool to room temperature before transferring it to airtight containers. This will prevent condensation from forming, which can lead to spoilage. The soup can be refrigerated for up to one week or frozen for up to three months. If freezing, consider portioning it into smaller containers for easy reheating.

When you're ready to enjoy your frozen soup, simply thaw it in the refrigerator overnight or use the defrost setting on your microwave. Reheat in a pot on the stove or in the microwave until it's heated through. You may want to stir in a little extra coconut milk or broth to restore its creamy texture after freezing.

Serving Suggestions

This Healthy Squash Soup pairs wonderfully with a variety of sides. For a complete meal, serve it alongside a hearty salad topped with nuts and seeds for added crunch. Alternatively, try pairing it with a slice of crusty sourdough bread or a warm, whole-grain roll for a satisfying combination.

For a touch of gourmet flair, garnish your soup with a drizzle of olive oil, some fresh herbs, or even a dollop of yogurt. These toppings not only enhance the flavor but also add visual appeal, making your meal more inviting and enjoyable.

Questions About Recipes

→ Can I use frozen squash?

Yes, frozen squash works well in this recipe. Just thaw and add directly to the pot.

→ Can I make this soup vegan?

Absolutely! This recipe is already vegan as long as you use vegetable broth.

→ How long does this soup last in the fridge?

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

→ Can I freeze this soup?

Yes, this soup freezes well. Just let it cool completely before transferring to a freezer-safe container.