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

Highlighted under: Healthy & Light

Enjoy a warm and comforting bowl of healthy squash soup that is perfect for any season.

Created by

Aubrey Whitman

Last updated on 2025-12-24T15:00:41.564Z

This healthy squash soup is not only delicious but also packed with nutrients, making it a perfect choice for a light meal or appetizer.

        Why You'll Love This Recipe
        Rich, creamy texture without heavy cream
Packed with vitamins and minerals from fresh squash
Perfectly spiced for a warm, comforting flavor
Easy to make and great for meal prep

      

Health Benefits of Squash

Squash, particularly butternut squash, is a nutritional powerhouse. It's low in calories yet packed with essential vitamins and minerals. A single serving of butternut squash contains significant amounts of vitamin A, which is crucial for eye health and immune function. Additionally, this vibrant vegetable is rich in antioxidants that help combat free radicals in the body, promoting overall health.

Carrots, another key ingredient in this soup, are renowned for their high beta-carotene content, which the body converts into vitamin A. This nutrient supports skin health and vision. Furthermore, carrots are excellent sources of fiber, which aids digestion and can help you feel full longer, making this soup a satisfying choice for any meal.

Perfect for Meal Prep

This healthy squash soup is not only delicious but also a fantastic option for meal prep. It stores well in the refrigerator for up to a week, making it easy to have a nutritious meal ready at a moment's notice. Simply reheat it on the stove or in the microwave for a quick lunch or dinner.

Additionally, this soup freezes beautifully. Portion it out into airtight containers and pop it in the freezer for up to three months. On busy days, you can defrost a serving in advance, ensuring you always have a wholesome meal available without the hassle of cooking from scratch.

Customizing Your Soup

One of the best aspects of this healthy squash soup is its versatility. Feel free to customize the recipe by adding other vegetables such as sweet potatoes, leeks, or even a handful of spinach for an extra nutrient boost. You can also experiment with different spices to suit your taste preferences—try adding a pinch of nutmeg or chili powder for a unique twist.

For a creamier texture, consider swirling in a dollop of Greek yogurt or coconut cream just before serving. This addition can enhance the richness of the soup while keeping it healthy. Topping the soup with roasted pumpkin seeds or croutons can also add a delightful crunch, elevating the overall experience.

Ingredients

Main Ingredients

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

Gather all the ingredients before you start cooking to make the process smoother.

Instructions

Prepare the Vegetables

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

Add Squash and Carrots

Add the diced butternut squash and carrots to the pot. Stir well to combine all the ingredients.

Season and Simmer

Sprinkle in the ground cumin, ginger, salt, and pepper. Pour in the vegetable broth, bring to a boil, then reduce heat and let simmer for 25 minutes or until the squash and carrots are tender.

Blend the Soup

Using an immersion blender, blend the soup until smooth. If using a regular blender, let the soup cool slightly before blending in batches.

Serve

Adjust seasoning if necessary, and serve hot. Enjoy your healthy squash soup!

This soup can be stored in the refrigerator for up to a week or frozen for later use.

Tips for the Best Soup

To enhance the flavor of your healthy squash soup, consider roasting the butternut squash and carrots before adding them to the pot. This technique caramelizes the natural sugars, resulting in a deeper, richer flavor that elevates the entire dish.

Make sure to adjust the seasoning according to your taste. If you prefer a spicier kick, add more ginger or a dash of cayenne pepper. Conversely, if you enjoy a milder flavor, you can reduce the spices without compromising the soup's integrity.

Serving Suggestions

This soup pairs wonderfully with a slice of crusty whole-grain bread or a light salad for a well-rounded meal. For an elegant touch, garnish with fresh herbs such as cilantro or parsley to brighten up the dish.

Consider serving the soup in a hollowed-out bread bowl for a fun and interactive dining experience. This not only makes for a beautiful presentation but also adds a delightful texture as you enjoy the bread along with the soup.

Questions About Recipes

→ Can I use other types of squash?

Yes, you can substitute butternut squash with pumpkin or acorn squash.

→ Is this soup gluten-free?

Absolutely! All ingredients used are gluten-free.

→ Can I make this soup vegan?

Yes, simply use vegetable broth and omit any dairy toppings.

→ How can I store leftovers?

Store in an airtight container in the refrigerator for up to a week or freeze for longer storage.