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, diced; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 tsp ground cumin; 1 tsp ground coriander; Salt and pepper, to taste; 1 tbsp olive oil; Fresh parsley, for garnish

Highlighted under: Healthy & Light

This Healthy Squash Soup is a warm and comforting dish full of flavor and nutrition. Perfect for chilly days!

Created by

Aubrey Whitman

Last updated on 2025-12-24T15:42:41.896Z

This Healthy Squash Soup is not only delicious but also packed with vitamins and nutrients. Made with fresh squash and a blend of spices, it’s a great option for a light lunch or a cozy dinner.

        Why You'll Love This Recipe
        Rich, creamy texture without the heavy cream
Bursting with seasonal flavor from fresh squash
Easy to make and perfect for meal prep

      

A Nutritious Choice

This Healthy Squash Soup is not just delicious but also packed with nutrition. Butternut squash is rich in vitamins A and C, which are essential for maintaining healthy skin and a strong immune system. Carrots add a sweet flavor while providing a good dose of beta-carotene, an antioxidant that supports eye health. Together, these ingredients create a soup that nourishes your body while satisfying your taste buds.

In addition to being nutritious, this soup is naturally low in calories. The use of vegetable broth and the absence of heavy creams keep the calorie count down while still delivering a rich and creamy texture. It’s an excellent option for those looking to maintain a healthy diet without sacrificing flavor. This comforting dish is perfect for cozy nights in or a quick meal prep for your busy week ahead.

Perfect for Meal Prep

One of the fantastic aspects of this Healthy Squash Soup is its suitability for meal prep. You can make a large batch and store it in individual containers for easy lunches or dinners throughout the week. The flavors actually deepen and improve as the soup sits, making it even more delicious on the second or third day.

To store, simply let the soup cool completely before transferring it to airtight containers. It can be refrigerated for up to five days or frozen for up to three months. When ready to enjoy, just reheat on the stove or in the microwave, and you’ll have a warm, nourishing meal ready in minutes.

Customization Options

Feel free to customize this Healthy Squash Soup to suit your personal taste or to accommodate what you have on hand. Add other vegetables such as sweet potatoes, parsnips, or even greens like spinach for added nutrition. You can also spice it up with a pinch of red pepper flakes or a dash of cayenne for a little heat.

For those who enjoy a hint of sweetness, consider adding a splash of apple cider or a drizzle of maple syrup during the blending process. This will balance the earthy flavors of the squash and carrots beautifully. The options are endless, allowing you to create a unique soup that reflects your palate.

Ingredients

Gather the following ingredients to make this flavorful soup:

Ingredients

2 cups butternut squash, peeled and diced
1 cup carrots, diced
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 tsp ground cumin
1 tsp ground coriander
Salt and pepper, to taste
1 tbsp olive oil
Fresh parsley, for garnish

Make sure to have all ingredients prepped and ready before you start cooking.

Instructions

Follow these simple steps to create your Healthy Squash Soup:

Sauté the Vegetables

In a large pot, heat the olive oil over medium heat. Add the onion and garlic, sautéing until fragrant, about 2-3 minutes. Then, add the diced carrots and squash, continuing to sauté for another 5 minutes.

Add Broth and Spices

Pour in the vegetable broth, and stir in the ground cumin and coriander. Bring the mixture to a boil, then reduce heat and let it simmer for about 20 minutes, or until the squash and carrots are tender.

Blend the Soup

Using an immersion blender, blend the soup until smooth. If you don’t have an immersion blender, carefully transfer the soup in batches to a regular blender. Be cautious of the hot liquid!

Season and Serve

Taste the soup and season with salt and pepper as desired. Serve hot, garnished with fresh parsley.

Enjoy your homemade Healthy Squash Soup!

Serving Suggestions

This Healthy Squash Soup is delicious on its own, but it can also be paired with a variety of accompaniments. A slice of whole-grain bread or a crisp green salad can round out the meal and add texture. For a heartier option, consider serving it alongside a grilled cheese sandwich made with whole-grain bread and your favorite cheese.

For a gourmet touch, drizzle a little balsamic reduction or a swirl of coconut cream on top of each bowl before serving. These additions not only enhance the presentation but also add layers of flavor that elevate the dish.

Storage and Reheating Tips

When storing leftovers of your Healthy Squash Soup, ensure it has cooled to room temperature before placing it in the refrigerator. Use airtight containers to keep the soup fresh and prevent any odors from mingling. For longer storage, freezing is a great option; just make sure to leave some space in the container as the soup will expand when frozen.

To reheat, place the soup in a pot over medium heat, stirring occasionally until heated through. If the soup thickens after being stored, feel free to add a splash of vegetable broth or water to reach your desired consistency. Enjoying a warm bowl of this comforting soup is just a quick reheat away!

Questions About Recipes

→ Can I use frozen squash?

Yes, frozen squash works well in this recipe. Just adjust the cooking time as needed.

→ How can I make this soup spicier?

You can add a pinch of cayenne pepper or a dash of hot sauce to spice it up!

→ Can I store leftovers?

Absolutely! Store in an airtight container in the fridge for up to 3 days.

→ Is this soup vegan?

Yes, this Healthy Squash Soup is completely vegan as it uses vegetable broth and no animal products.