Healthy Squash Soup

Name: Healthy Squash Soup
Prep time: 15 min
Cook time: 25 min
Total time: 40 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; 1/2 cup coconut milk (optional)

Highlighted under: Healthy & Light

A warm and comforting soup made with nutritious squash, perfect for a cozy dinner.

Created by

Aubrey Whitman

Last updated on 2025-12-24T15:36:35.528Z

This Healthy Squash Soup is not only delicious but also packed with nutrients. Perfect for chilly days or as a light meal!

        Why You Will Love This Recipe
        Rich, creamy texture without the heavy cream
Packed with vitamins and minerals from fresh squash
Easy to make and perfect for meal prep
A delightful way to warm up on a cold day

      

Nutritional Benefits of Squash

Butternut squash is not only delicious but also incredibly nutritious. This vibrant vegetable is rich in vitamins A and C, promoting good vision and a strong immune system. Additionally, it contains essential minerals like potassium and magnesium, which are vital for heart health and muscle function. Incorporating squash into your diet can help you meet your daily nutrient needs while enjoying a comforting dish.

Another great aspect of butternut squash is its high fiber content. Fiber aids in digestion and can help you feel full longer, making it an excellent choice for those looking to maintain or lose weight. This Healthy Squash Soup is a wonderful way to enjoy all the benefits of squash in a warm and satisfying meal.

Perfect for Meal Prep

This Healthy Squash Soup is ideal for meal prep enthusiasts. It stores well in the refrigerator for up to five days, making it easy to prepare in advance. Simply make a big batch over the weekend, and you’ll have nutritious lunches or dinners ready to go throughout the week. Just reheat, and you’re set!

For those looking to freeze, this soup freezes beautifully too. Portion it into freezer-safe containers, and you can enjoy a warm bowl of squash soup on a busy day, bringing a taste of comfort anytime you need it. Just thaw overnight in the refrigerator and warm it on the stove or in the microwave for a quick meal.

Serving Suggestions

While this soup is delicious on its own, you can elevate it with various toppings. Consider adding a drizzle of olive oil, a sprinkle of toasted pumpkin seeds, or a dollop of Greek yogurt for added creaminess and crunch. Fresh herbs like cilantro or parsley can also add a burst of freshness to each bowl.

Pair this Healthy Squash Soup with a simple green salad or some crusty whole-grain bread for a complete meal. The combination of flavors and textures will create a satisfying dining experience that warms both the body and the soul.

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
1/2 cup coconut milk (optional)

Make sure to have all ingredients fresh for the best flavor!

Instructions

Sauté the Vegetables

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

Add the Squash

Stir in the diced butternut squash and cook for another 5 minutes.

Pour in the Broth

Add the vegetable broth and bring to a boil. Reduce the heat and let simmer for 15-20 minutes, or until the squash is tender.

Blend the Soup

Using an immersion blender, blend the soup until smooth. If you prefer a chunkier texture, blend only half of the soup and mix it back in.

Finish with Coconut Milk

Stir in the coconut milk (if using) and season with cumin, salt, and pepper to taste. Serve hot.

Enjoy your warm, healthy squash soup!

Storage Tips

To ensure your Healthy Squash Soup stays fresh, store it in an airtight container in the refrigerator. This will help maintain its flavor and texture. If you’re planning to keep it longer than a few days, freezing is the best option. Just make sure to leave some space in the containers, as the soup may expand when frozen.

When reheating, gently warm it on the stove over low heat, stirring occasionally. If the soup thickens too much after being refrigerated or frozen, simply add a splash of vegetable broth or water to reach your desired consistency.

Variations to Try

Feel free to customize this Healthy Squash Soup to suit your taste preferences. You can add other vegetables, such as carrots or sweet potatoes, for additional flavor and nutrients. Experimenting with spices like ginger or nutmeg can also introduce new dimensions to the soup, enhancing its warmth and complexity.

If you enjoy a bit of heat, consider adding a pinch of cayenne pepper or some chopped jalapeños. This will give your soup a delightful kick, making it even more comforting on chilly days. The beauty of this recipe is its versatility, allowing you to make it uniquely yours.

Questions About Recipes

→ Can I use a different type of squash?

Yes, you can use acorn squash or pumpkin as a substitute.

→ Is this soup vegan?

Yes, it's entirely plant-based unless you add non-vegan toppings.

→ How can I store leftovers?

Store in an airtight container in the fridge for up to 4 days.

→ Can I freeze this soup?

Yes! It can be frozen for up to 3 months. Just thaw and reheat before serving.