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 cubed; 1 onion, diced; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon ground cumin; Salt and pepper to taste; 1 tablespoon olive oil; Optional: pumpkin seeds for garnish

Highlighted under: Healthy & Light

A delicious and nutritious squash soup that's perfect for any season.

Created by

Aubrey Whitman

Last updated on 2025-12-24T15:24:33.071Z

This Healthy Squash Soup is not only easy to make but also packed with vitamins and flavor. Enjoy it as a comforting starter or a light main dish!

        Why You Will Love This Recipe
        Rich, creamy texture without the heavy cream
Naturally sweet and flavorful squash base
Perfect for meal prep and freezes well

      

The Nutritional Benefits of Squash

Butternut squash is a powerhouse of nutrition, packed with vitamins and minerals that support overall health. It's particularly rich in vitamins A and C, which are essential for maintaining healthy skin, vision, and immune function. Additionally, this vibrant vegetable is a good source of dietary fiber, promoting digestive health and helping to keep you feeling full longer.

Incorporating butternut squash into your diet can also provide a boost of antioxidants. These compounds help combat oxidative stress in the body, which is linked to various chronic diseases. By choosing this vegetable as a base for your soup, you’re not only treating your taste buds but also nourishing your body with essential nutrients.

Versatile Serving Suggestions

This healthy squash soup can be enjoyed in numerous ways, making it a versatile dish suitable for any occasion. Serve it as an elegant starter at a dinner party or enjoy it as a cozy main course during chilly evenings. Pair it with crusty whole-grain bread for a satisfying meal that will warm you from the inside out.

For a touch of gourmet flair, consider adding a dollop of Greek yogurt or a sprinkle of feta cheese on top before serving. Fresh herbs like cilantro or parsley can also enhance the flavors beautifully. This adaptability not only makes the soup appealing to a wide audience but also allows you to customize it according to your taste preferences.

Meal Prep and Storage Tips

This squash soup is perfect for meal prep, allowing you to whip up a batch ahead of time and enjoy it throughout the week. Once prepared, let the soup cool completely before transferring it to airtight containers. It will keep well in the refrigerator for about 5 days, making it a convenient option for busy weekdays.

If you want to extend its shelf life, consider freezing it. Pour the cooled soup into freezer-safe bags or containers, leaving some space for expansion. It can be frozen for up to 3 months. When you're ready to enjoy a bowl, simply thaw it overnight in the refrigerator and reheat on the stovetop or in the microwave for a quick and delicious meal.

Ingredients

Main Ingredients

1 medium butternut squash, peeled and cubed
1 onion, diced
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon ground cumin
Salt and pepper to taste
1 tablespoon olive oil
Optional: pumpkin seeds for garnish

Make sure to prepare all your ingredients before starting to cook for a smoother process.

Instructions

Sauté the Aromatics

In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté until translucent, about 5 minutes. Stir in the garlic and cumin, cooking for another minute until fragrant.

Cook the Squash

Add the cubed butternut squash to the pot, followed by the vegetable broth. Bring to a boil, then reduce heat and let simmer for 20 minutes, or until the squash is tender.

Blend the Soup

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

Season and Serve

Season the soup with salt and pepper to taste. Serve hot, garnished with pumpkin seeds if desired.

Enjoy your healthy and delicious squash soup!

Common Variations

While the base recipe is delightful on its own, you can easily customize this soup to suit your preferences. For a spicy kick, add a pinch of cayenne pepper or a splash of hot sauce during the cooking process. If you enjoy a hint of sweetness, consider adding a diced apple or a touch of maple syrup to complement the squash's natural flavors.

For those looking to increase their protein intake, try incorporating cooked lentils or chickpeas into the soup. This will not only enhance the nutritional profile but also create a heartier dish that’s perfect for a filling meal.

Pairing Recommendations

When it comes to pairing this healthy squash soup, your options are plentiful. A simple side salad with mixed greens and a light vinaigrette can balance the creamy texture of the soup perfectly. You might also consider pairing it with a sandwich or wrap, making for a delicious lunch or dinner duo.

For beverage choices, a crisp white wine, such as Sauvignon Blanc, complements the flavors beautifully. Alternatively, for a non-alcoholic option, a sparkling water with a splash of lemon or lime can provide a refreshing contrast to the rich, creamy soup.

Questions About Recipes

→ Can I use other types of squash?

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

→ How do I store leftovers?

Store in an airtight container in the fridge for up to 5 days or freeze for up to 3 months.

→ Is this soup vegan?

Yes, this recipe is completely vegan as it uses vegetable broth.

→ Can I add protein to this soup?

Absolutely! You can add cooked lentils or chickpeas for an extra protein boost.