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 cubed; 1 cup carrots, chopped; 1 onion, diced; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon ground cumin; 1 teaspoon ground ginger; Salt and pepper to taste; 2 tablespoons olive oil

Highlighted under: Healthy & Light

A warm and comforting bowl of healthy squash soup, perfect for chilly days and packed with nutrients.

Created by

Aubrey Whitman

Last updated on 2025-12-24T15:51:40.262Z

This Healthy Squash Soup is a delightful blend of seasonal squash and spices, creating a nourishing dish that warms the soul. Ideal for a light lunch or a cozy dinner, it’s both satisfying and wholesome.

        Why You'll Love This Recipe
        Rich and creamy texture without heavy cream
Naturally sweet and savory flavors from fresh squash
Easy to make with minimal ingredients
Perfect for meal prep or cozy dinners

      

Nutritional Benefits of Squash

Squash is more than just a delicious fall vegetable; it's also packed with nutrients that can boost your health. Butternut squash, in particular, is an excellent source of vitamins A and C, both essential for maintaining a strong immune system. These vitamins also contribute to healthy skin and eye health, making squash a fantastic addition to your diet all year round.

Moreover, squash is rich in fiber, which aids in digestion and helps maintain a healthy weight. This fiber content can also help lower cholesterol levels, making it heart-healthy. By including squash in your meals, you not only enhance the flavor but also add a wealth of health benefits to your diet.

Perfect for Meal Prep

This Healthy Squash Soup is a fantastic option for meal prep enthusiasts. The soup can be made in large batches and stored in the refrigerator for up to five days, allowing for quick and nutritious lunches or dinners throughout the week. Just reheat and enjoy!

Additionally, you can freeze portions of the soup for longer storage. It freezes well and can be kept for up to three months. When you're ready to enjoy a warm bowl, simply thaw it overnight in the fridge and reheat on the stove or microwave for a convenient, healthy meal.

Customizing Your Soup

One of the best aspects of this squash soup recipe is its versatility. Feel free to customize the soup by adding other vegetables you have on hand, such as sweet potatoes or bell peppers, which can enhance the flavor and nutrition profile. You can also experiment with different spices like nutmeg or coriander to make the soup uniquely yours.

For those who prefer a bit of heat, adding a pinch of red pepper flakes or a dash of hot sauce can give the soup an exciting kick. Similarly, if you're looking for a creamier texture, consider swirling in a dollop of Greek yogurt or coconut cream before serving.

Ingredients for Healthy Squash Soup

Main Ingredients

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

Make sure to use fresh ingredients for the best flavor!

Instructions to Prepare Healthy Squash Soup

Sauté the Vegetables

In a large pot, heat the olive oil over medium heat. Add the onions and garlic, sautéing until the onions become translucent.

Add the Squash and Carrots

Add the cubed butternut squash and chopped carrots to the pot. Stir in the ground cumin and ginger, cooking for about 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 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 to a blender in batches.

Season and Serve

Season with salt and pepper to taste. Serve hot, garnished with a drizzle of olive oil or fresh herbs if desired.

Enjoy your healthy and delicious squash soup!

Serving Suggestions

This Healthy Squash Soup pairs beautifully with a variety of sides. Consider serving it with crusty whole-grain bread for a satisfying meal. The bread can be used to dip into the soup, soaking up its rich flavors, making every bite delightful.

For a light and refreshing contrast, a simple green salad with a lemon vinaigrette complements the warm soup perfectly. The acidity of the dressing balances the sweetness of the squash, creating a well-rounded meal.

Storage Tips

To ensure the best quality and flavor, store leftovers in an airtight container in the refrigerator. This will help maintain the soup's freshness and prevent any unwanted odors from other foods. For longer storage, freezing is the best option.

When freezing, consider portioning the soup into individual containers or freezer bags. This makes it easy to thaw just the right amount for a quick meal. Always label containers with the date to keep track of freshness.

Pairing Wines

If you're looking to elevate your meal with a glass of wine, consider a light-bodied white wine like Sauvignon Blanc or a buttery Chardonnay. These wines complement the creamy texture and sweet flavors of the squash soup without overpowering it.

For those who prefer red wine, a light Pinot Noir can also work well, providing a nice contrast to the soup's sweetness while enhancing the overall dining experience. Enjoying a glass with your meal creates a cozy atmosphere, perfect for chilly evenings.

Questions About Recipes

→ Can I use frozen squash for this recipe?

Yes, frozen squash can be used, but make sure to thaw it before cooking.

→ How can I store leftovers?

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

→ Is this soup vegan-friendly?

Yes, this healthy squash soup is entirely vegan as it uses vegetable broth.

→ Can I add other vegetables to this soup?

Absolutely! Feel free to add vegetables like sweet potatoes or parsnips for more flavor.