Healthy Squash Soup

Name: Healthy Squash Soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 2 medium butternut squash, peeled and cubed; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon ground cumin; Salt and pepper to taste; 2 tablespoons olive oil; Pumpkin seeds; Fresh herbs (like parsley or cilantro); A splash of coconut milk

Highlighted under: Healthy & Light

This healthy squash soup is a warm and comforting dish that’s perfect for any season. Packed with nutrients and flavor, it’s a bowl of goodness you won’t want to miss.

Created by

Aubrey Whitman

Last updated on 2025-12-24T15:30:41.618Z

This healthy squash soup is not just delicious but also packed with vitamins and minerals. It's a great way to incorporate more vegetables into your diet while enjoying a creamy texture without the heavy cream.

        Why You'll Love This Recipe
        Creamy texture without heavy cream
Rich in vitamins and antioxidants
Perfect for meal prep and leftovers
Comforting and satisfying for any season

      

Nutritional Benefits

This healthy squash soup is not only delicious but also packed with a wealth of nutrients. Butternut squash is a fantastic source of vitamins A and C, which are essential for maintaining a healthy immune system and promoting good vision. Additionally, this soup is rich in fiber, aiding in digestion and keeping you feeling full longer.

The use of garlic and onion adds not only flavor but also health benefits. Garlic is known for its antibacterial properties and can help lower blood pressure, while onion contains antioxidants that may reduce the risk of chronic diseases. Combined, these ingredients make this soup a powerhouse of nutrition.

Versatility of the Recipe

One of the best aspects of this healthy squash soup is its versatility. You can easily adapt the recipe to suit your taste preferences or dietary needs. For a spicier kick, consider adding a pinch of cayenne pepper or some diced jalapeños. If you prefer a creamier texture, a splash of coconut milk or a dollop of yogurt can elevate the richness without compromising the health factor.

Additionally, this soup can be enjoyed warm or chilled, making it suitable for any season. It pairs wonderfully with crusty bread or a fresh salad for a complete meal, making it a perfect addition to your dinner rotation.

Meal Prep and Storage Tips

This healthy squash soup is ideal for meal prep, as it stores beautifully in the refrigerator or freezer. After cooking, allow the soup to cool completely before transferring it to airtight containers. It can last in the fridge for up to five days or in the freezer for several months, making it an excellent option for busy weeks ahead.

When reheating, simply warm it on the stove over low heat, stirring occasionally. If you find the soup has thickened too much, add a bit of vegetable broth or water to reach your desired consistency. This makes it easy to enjoy a healthy homemade meal anytime.

Ingredients

Main Ingredients

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

Optional Toppings

Pumpkin seeds
Fresh herbs (like parsley or cilantro)
A splash of coconut milk

Instructions

Sauté the Vegetables

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

Cook the Squash

Add the cubed butternut squash, vegetable broth, and cumin to the pot. Bring to a boil, then reduce heat and let it simmer for about 25 minutes or until the squash is tender.

Blend the Soup

Using an immersion blender, blend the soup until smooth. If you don't have an immersion blender, transfer the mixture to a blender in batches.

Season and Serve

Season with salt and pepper to taste. Serve hot, garnished with your choice of toppings.

Serving Suggestions

To elevate your healthy squash soup, consider pairing it with a variety of toppings that can add texture and flavor. Pumpkin seeds provide a crunchy contrast, while fresh herbs like parsley or cilantro bring a burst of freshness to each spoonful. For those who enjoy a hint of creaminess, a splash of coconut milk can enhance the overall experience.

This soup can also be served as a starter or a main dish. Accompany it with a simple green salad or a slice of whole-grain bread for a satisfying meal that’s both nourishing and comforting.

Customizing Your Soup

Feel free to experiment with different spices and herbs to personalize your healthy squash soup. Adding herbs like thyme or rosemary can introduce aromatic nuances, while spices such as nutmeg or cinnamon can create a warm, inviting flavor profile. Don't hesitate to mix in other vegetables like carrots or sweet potatoes for added variety.

For a protein boost, consider adding cooked lentils or chickpeas to the soup. This not only enhances the nutritional profile but also transforms the soup into a heartier meal, perfect for those cold winter nights.

Questions About Recipes

→ Can I freeze this soup?

Yes, this soup freezes well. Just let it cool completely before transferring it to an airtight container.

→ Is this soup vegan?

Yes, all the ingredients are plant-based, making this soup vegan-friendly.

→ How can I make this soup spicier?

You can add red pepper flakes or a dash of cayenne pepper to the soup while it’s cooking.

→ Can I use other types of squash?

Absolutely! You can use acorn squash, pumpkin, or any other squash variety you prefer.