This healthy squash soup is a comforting dish perfect for chilly evenings. Packed with vitamins and flavor, it's a great way to enjoy seasonal produce.
Why You'll Love This Recipe
- Rich, creamy texture without heavy cream
- Naturally sweet and savory flavors
- Perfect for meal prep and freezing
- Nutritious and filling, yet low in calories
Nutritious Benefits of Butternut Squash
Butternut squash is not only delicious but also packed with essential nutrients. Rich in vitamins A and C, it supports eye health and boosts the immune system. The high fiber content aids digestion, making it a great choice for those looking to maintain a healthy gut. This vibrant squash also contains antioxidants that help combat oxidative stress, promoting overall wellness.
Incorporating butternut squash into your diet can be a game changer for your health. Its natural sweetness provides a satisfying flavor while remaining low in calories. This makes it an excellent option for those who are watching their weight but still want to enjoy hearty, comforting meals. Plus, the creamy texture it offers when pureed adds a luxurious feel to any soup or dish.
Perfect for Any Season
Squash soup is a versatile dish that can be enjoyed year-round. In the fall, it makes for a warm, cozy meal as the temperatures drop. During the winter, its rich flavors can brighten up even the coldest days. But it’s not just for chilly weather; serve it chilled in the summer for a refreshing twist. Its adaptability makes it a staple recipe for any home cook.
Whether you're hosting a dinner party or just having a quiet night in, this healthy squash soup fits the occasion perfectly. Pair it with a side salad or a slice of crusty bread to create a complete meal that’s sure to impress family and friends. The vibrant color and aromatic spices will have everyone asking for seconds.
Meal Prep and Storage Tips
One of the best aspects of this healthy squash soup is its suitability for meal prep. Make a big batch at the beginning of the week, and you'll have ready-to-eat meals for busy days. Simply store the soup in airtight containers in the refrigerator for up to five days, or freeze portions for longer storage. When you're ready to enjoy, just reheat it on the stove or in the microwave.
To freeze the soup, allow it to cool completely before transferring it to freezer-safe bags. Lay them flat in the freezer for easy stacking and storage. This way, you can have a nutritious meal ready to go whenever you need it. A quick defrost and reheat is all it takes to enjoy a comforting bowl of soup any day of the week.
Ingredients
Ingredients
- 1 medium butternut squash, peeled and diced
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 teaspoon olive oil
- Salt and pepper to taste
- 1/2 teaspoon ground cumin
- 1/2 teaspoon paprika
- Fresh herbs for garnish (optional)
Gather all the ingredients before you start cooking for a smoother process.
Instructions
Sauté the Vegetables
In a large pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, sautéing until the onion is translucent, about 5 minutes.
Add the Squash
Add the diced butternut squash to the pot and stir to combine with the onion and garlic. Cook for another 5 minutes.
Pour in the Broth
Pour in the vegetable broth and bring to a boil. Reduce heat and let it simmer for 20 minutes, or until the squash is tender.
Blend the Soup
Using an immersion blender, blend the soup until smooth. Alternatively, you can transfer it in batches to a blender.
Season and Serve
Stir in the cumin, paprika, salt, and pepper. Serve hot, garnished with fresh herbs if desired.
Enjoy this delicious and healthy soup as a starter or main dish!
Additional Serving Suggestions
For an extra burst of flavor, consider adding a dollop of Greek yogurt or a splash of coconut milk just before serving. These additions not only enhance the taste but also provide additional creaminess that complements the soup beautifully. You can also sprinkle some roasted pumpkin seeds on top for a delightful crunch and added nutrition.
Pairing your soup with a fresh salad or a slice of whole-grain bread can transform it into a complete meal. A light arugula salad with a citrus vinaigrette works exceptionally well, balancing the sweet flavors of the squash with a zesty kick.
Variations to Try
Feel free to experiment with different spices to customize the flavor profile of your squash soup. Adding a hint of ginger or a dash of cinnamon can create a warm, comforting dish perfect for the colder months. You might also try incorporating other vegetables such as carrots or sweet potatoes for added depth and variety.
For a spicier version, consider adding a pinch of cayenne pepper or some diced jalapeños. This will give your soup a delightful kick, making it even more satisfying. The beauty of this recipe lies in its flexibility—don’t hesitate to make it your own!
Questions About Recipes
→ Can I use other types of squash?
Yes, you can substitute with acorn squash or pumpkin for different flavors.
→ How can I store leftovers?
Store in an airtight container in the refrigerator for up to 5 days, or freeze for up to 3 months.
→ Is this soup vegan?
Yes, this soup is entirely plant-based and vegan-friendly.
→ Can I add protein to this soup?
You can add cooked lentils or chickpeas for a protein boost.
Healthy Squash Soup
Healthy squash soup
Created by: Aubrey Whitman
Recipe Type: Healthy & Light
Skill Level: Beginner
Final Quantity: 4 servings
What You'll Need
Ingredients
- 1 medium butternut squash, peeled and diced
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 teaspoon olive oil
- Salt and pepper to taste
- 1/2 teaspoon ground cumin
- 1/2 teaspoon paprika
- Fresh herbs for garnish (optional)
How-To Steps
In a large pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, sautéing until the onion is translucent, about 5 minutes.
Add the diced butternut squash to the pot and stir to combine with the onion and garlic. Cook for another 5 minutes.
Pour in the vegetable broth and bring to a boil. Reduce heat and let it simmer for 20 minutes, or until the squash is tender.
Using an immersion blender, blend the soup until smooth. Alternatively, you can transfer it in batches to a blender.
Stir in the cumin, paprika, salt, and pepper. Serve hot, garnished with fresh herbs if desired.
Nutritional Breakdown (Per Serving)
- Calories: 250 kcal
- Total Fat: 5g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 300mg
- Total Carbohydrates: 45g
- Dietary Fiber: 8g
- Sugars: 5g
- Protein: 6g