Healthy Squash Soup

Name: Healthy Squash Soup
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 4 servings
Ingredients: 2 medium-sized butternut squash, peeled and cubed; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon ground ginger; 1 teaspoon ground cinnamon; Salt and pepper to taste; 1 tablespoon olive oil; Fresh parsley for garnish

Highlighted under: Healthy & Light

Enjoy a warm and comforting bowl of healthy squash soup, perfect for chilly days.

Created by

Aubrey Whitman

Last updated on 2025-12-24T15:57:38.392Z

This healthy squash soup is a delightful blend of flavors that warms the soul. Made with fresh squash and a hint of spices, it's both nutritious and delicious.

        Why You'll Love This Recipe
        Creamy texture without the heavy cream
Packed with vitamins and nutrients from fresh squash
Easy to make and perfect for meal prep

      

The Benefits of Butternut Squash

Butternut squash is not just a delicious addition to your meals; it's also packed with nutrients. This vibrant vegetable is an excellent source of vitamins A and C, both of which are essential for maintaining healthy skin and a robust immune system. With its high fiber content, butternut squash aids digestion and promotes a feeling of fullness, making it a smart choice for those looking to maintain a healthy weight.

Additionally, butternut squash is rich in antioxidants, which help combat oxidative stress in the body. These antioxidants play a crucial role in reducing inflammation and may lower the risk of chronic diseases. By incorporating butternut squash into your diet through this healthy soup recipe, you’re not just enjoying a comforting meal but also nourishing your body.

Perfect for Meal Prep

This healthy squash soup is an ideal recipe for meal prepping. It stores beautifully in the refrigerator for up to a week, and flavors deepen as it sits, making it even more delicious on day two or three. Simply portion it into airtight containers for easy grab-and-go meals during busy weekdays. You can also freeze portions for longer-term storage, ensuring you always have a nutritious meal on hand when time is tight.

Reheating is a breeze; just warm it on the stovetop or in the microwave, and enjoy a hearty bowl of soup that feels like a home-cooked meal. This flexibility makes it a fantastic choice for those who want to eat healthily without spending hours in the kitchen each day.

Variations to Try

While this recipe showcases the delightful flavor of butternut squash, feel free to get creative with other types of squash or vegetables. Acorn squash, pumpkin, or even carrots can be delicious substitutes. You can also experiment with spices like nutmeg or cayenne pepper for a bit of heat and extra flavor. Adding a splash of coconut milk at the end can enhance creaminess and introduce a subtle sweetness.

For a heartier soup, consider adding cooked lentils or chickpeas for protein, making it a complete meal in itself. Topping with toasted seeds or nuts can add a pleasant crunch, while a dollop of yogurt or a sprinkle of feta cheese can introduce a nice contrast to the soup's smooth texture.

Ingredients

Gather the following ingredients:

Ingredients

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

Ensure all ingredients are fresh for the best flavor.

Instructions

Follow these steps to make your healthy squash soup:

Sauté the Aromatics

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

Cook the Squash

Add the cubed butternut squash to the pot. Sprinkle in the ground ginger and cinnamon, stirring well to combine. Cook for about 5 minutes.

Add Broth and Simmer

Pour in the vegetable broth, bring to a boil, then reduce heat and let it simmer for 25 minutes or until the squash is tender.

Blend the Soup

Using an immersion blender, puree the soup until smooth. If you don’t have an immersion blender, carefully transfer the soup in batches to a regular blender.

Season and Serve

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

Enjoy your delicious and healthy squash soup!

Serving Suggestions

This healthy squash soup pairs wonderfully with crusty bread or a fresh side salad, making it a well-rounded meal. For an added touch, serve it alongside a grilled cheese sandwich for a nostalgic twist on a classic combination. The creamy soup complements the crunchy texture of the bread perfectly, creating a satisfying dining experience.

If you're looking for something a little different, consider serving the soup in hollowed-out bread bowls for a fun presentation. This not only adds to the appeal but also makes for an edible serving vessel, reducing waste and enhancing the overall flavor experience.

Storing and Reheating

To store your healthy squash soup, allow it to cool completely before transferring it to airtight containers. It can be kept in the refrigerator for up to one week. If you choose to freeze it, ensure you use freezer-safe containers or bags and leave some space at the top for expansion. The soup can be frozen for up to three months.

When you’re ready to enjoy your soup again, simply thaw it in the refrigerator overnight, then reheat gently on the stove or in the microwave. Stir well before serving, as the soup may separate slightly during storage. Enjoying leftovers has never been easier!

Questions About Recipes

→ Can I use frozen squash?

Yes, you can use frozen squash, but it may alter the texture slightly.

→ How can I store leftovers?

Store leftovers in an airtight container in the refrigerator for up to 3 days.

→ Can I freeze this soup?

Yes, this soup freezes well. Just allow it to cool completely before transferring to a freezer-safe container.

→ What can I serve with the soup?

This soup pairs well with crusty bread or a simple salad.