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-sized butternut squash, peeled and diced; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon ground cumin; 1 teaspoon ground cinnamon; Salt and pepper to taste; 2 tablespoons olive oil; Fresh parsley for garnish

Highlighted under: Healthy & Light

This Healthy Squash Soup is a warm, comforting bowl of goodness, perfect for any season. Packed with nutrients and flavor, it's an ideal choice for a healthy meal.

Created by

Aubrey Whitman

Last updated on 2025-12-24T14:30:48.309Z

This Healthy Squash Soup is not just delicious but also nutritious. The natural sweetness of the squash, combined with aromatic spices, makes this soup a favorite among both adults and children. It's perfect for a cozy night in or as a meal prep option for the week ahead.

        Why You'll Love This Recipe
        Creamy texture without the cream, perfect for a light meal
Packed with vitamins and minerals from fresh squash
Easily customizable with your favorite spices
Great for meal prep and freezes well

      

Nutritional Benefits of Squash

Butternut squash is not only delicious but also a powerhouse of nutrients. Rich in vitamins A and C, this vibrant vegetable supports immune function and promotes healthy skin. Additionally, it contains significant amounts of fiber, which aids digestion and helps maintain a healthy weight. Incorporating butternut squash into your diet can help you meet your daily nutritional needs while enjoying a comforting dish.

The antioxidants found in squash can also play a vital role in reducing inflammation and protecting against chronic diseases. With its low-calorie profile, this soup is an excellent choice for anyone looking to enjoy a hearty meal without the guilt. Its combination of flavors and health benefits makes it a delightful addition to your seasonal cooking.

Customizing Your Soup

One of the best features of this Healthy Squash Soup is its versatility. You can easily customize the flavor profile to suit your taste preferences. For a spicy kick, consider adding a pinch of cayenne pepper or a dash of red pepper flakes. If you enjoy a hint of sweetness, a teaspoon of maple syrup can beautifully complement the squash's natural sugars.

Feel free to experiment with herbs and spices as well. Fresh thyme or sage can add an aromatic touch, while a splash of coconut milk can enhance the creaminess without the added calories. This adaptability allows you to create a soup that feels unique every time you make it while keeping it healthy.

Perfect for Meal Prep

This Healthy Squash Soup is an ideal option for meal prepping. Its flavors only deepen and improve after a day in the refrigerator, making it perfect for preparing in advance. Simply store it in airtight containers, and you have quick, nutritious meals ready to go throughout the week. It's a fantastic way to ensure you have a healthy option available, even on your busiest days.

Additionally, this soup freezes exceptionally well. You can portion it out into freezer-safe containers and store it for up to three months. When you’re ready to enjoy it, just thaw and reheat on the stove or in the microwave. This convenience makes it a staple for anyone looking to maintain a healthy eating routine.

Ingredients

Gather these fresh ingredients to make your soup:

Ingredients

2 medium-sized butternut squash, peeled and diced
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon ground cumin
1 teaspoon ground cinnamon
Salt and pepper to taste
2 tablespoons olive oil
Fresh parsley for garnish

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

Instructions

Follow these steps to create your flavorful squash soup:

Sauté the Aromatics

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

Cook the Squash

Add the diced butternut squash to the pot, along with the ground cumin, ground cinnamon, salt, and pepper. Stir to combine, then pour in the vegetable broth. Bring the mixture to a boil, then reduce the heat and let it simmer for about 25 minutes, or until the squash is tender.

Blend the Soup

Once the squash is cooked, use an immersion blender to puree the soup until smooth. If you don’t have an immersion blender, carefully transfer the soup in batches to a countertop blender.

Serve and Garnish

Serve the soup hot, garnished with fresh parsley. Enjoy your healthy squash soup!

Enjoy your homemade healthy squash soup!

Serving Suggestions

To elevate your Healthy Squash Soup experience, consider pairing it with a slice of whole-grain bread or a light salad. The bread can be perfect for dipping, adding a delightful texture contrast to the creamy soup. A fresh garden salad featuring leafy greens, nuts, and a light vinaigrette can add crunch and balance the meal.

For a more substantial dish, you can serve the soup alongside grilled chicken or tofu. This adds protein to your meal, making it more filling and satisfying. Experiment with different side dishes to find the perfect combination that suits your taste.

Storage Tips

When storing your Healthy Squash Soup, allow it to cool to room temperature before transferring it to containers. This helps prevent condensation, which can lead to spoilage. Use airtight containers to keep the soup fresh, and label them with the date to keep track of how long they’ve been stored.

If you're freezing the soup, consider using freezer bags as they take up less space in the freezer. Just be sure to leave some room for expansion as the soup freezes. Properly stored, your soup can maintain its quality for several months, making it a convenient option for future meals.

Questions About Recipes

→ Can I use other types of squash?

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

→ Is this soup vegan?

Yes, this soup is completely vegan as it's made with vegetable broth and no dairy products.

→ How can I store leftovers?

Store any leftover soup in an airtight container in the refrigerator for up to 4 days.

→ Can I freeze this soup?

Absolutely! This soup freezes well. Just make sure to cool it completely before transferring it to a freezer-safe container.