Healthy Squash Soup
Highlighted under: Healthy & Light
A delicious and nutritious soup made with fresh squash, perfect for a cozy meal.
This healthy squash soup is not only easy to make but also packed with flavor and nutrients. Perfect as a starter or a main dish, it warms your heart and satisfies your appetite.
Why You Will Love This Soup
- Creamy texture without the heavy cream
- Rich in vitamins and minerals from fresh squash
- A comforting dish that’s easy to prepare
- Perfect for meal prep and leftovers
Health Benefits of Squash
Butternut squash is not only delicious but also packed with health benefits. It is rich in vitamins A and C, both of which are essential for maintaining a strong immune system and promoting healthy skin. Additionally, squash is a great source of dietary fiber, which aids in digestion and helps you feel full longer. Including butternut squash in your diet can contribute to overall well-being and may help reduce the risk of chronic diseases.
Furthermore, the antioxidants found in squash help combat oxidative stress in the body. This can lead to improved heart health and reduced inflammation. The vibrant orange color of butternut squash indicates its high beta-carotene content, which is crucial for eye health. Adding this nutritious vegetable to your meals is an easy way to boost your nutrient intake while enjoying a comforting dish.
Perfect for Any Season
One of the best aspects of this healthy squash soup is its versatility. It can be enjoyed warm during the cold months or even served chilled in the warmer months, making it a year-round favorite. The flavors of the soup can be easily adjusted to match the season; try adding seasonal herbs or spices to keep things fresh and exciting. This adaptability makes it an ideal choice for family gatherings or intimate dinners alike.
Moreover, this soup pairs beautifully with crusty bread or a fresh salad, making it a complete meal. It's perfect for cozy nights in or as a starter for a larger feast. The comforting nature of this soup is sure to please everyone at the table, making it a staple in your recipe repertoire.
Meal Prep Made Easy
This healthy squash soup is an excellent option for meal prep enthusiasts. It can be made in large batches and stored in the refrigerator for up to five days, allowing you to have a nutritious meal ready at a moment's notice. Simply reheat on the stove or in the microwave for a quick lunch or dinner. You can also freeze individual portions for even longer storage, which is perfect for busy weeks ahead.
By preparing this soup in advance, you can save time during your week while ensuring you have a healthy option available. Plus, the flavors only get better as the soup sits, making it a fantastic choice for leftovers. Enjoy the convenience of homemade meals without the hassle of daily cooking.
Ingredients
Gather these fresh ingredients to create a wholesome soup.
Ingredients
- 1 medium butternut squash, peeled and diced
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 teaspoon ground cumin
- Salt and pepper to taste
- 1 tablespoon olive oil
- Fresh herbs for garnish (optional)
Ensure all ingredients are fresh for the best flavor.
Instructions
Follow these steps to create 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, cooking until soft and fragrant, about 5 minutes.
Cook the Squash
Add the diced butternut squash to the pot along with the ground cumin. Stir to combine and cook for another 5 minutes.
Add Broth and Simmer
Pour in the vegetable broth and bring the mixture to a boil. Reduce the heat and let it simmer for about 20 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 to a blender in batches.
Season and Serve
Season with salt and pepper to taste. Serve hot, garnished with fresh herbs if desired.
Enjoy your warm and healthy squash soup!
Serving Suggestions
To elevate your healthy squash soup experience, consider serving it with a dollop of Greek yogurt or a splash of coconut milk for added creaminess. A sprinkle of roasted pumpkin seeds or croutons can also add a delightful crunch and texture. Pairing the soup with a fresh side salad or a slice of whole-grain bread can make for a satisfying and balanced meal.
Additionally, for those who enjoy a kick, a dash of hot sauce or a sprinkle of red pepper flakes can add a nice heat to the soup. Don’t hesitate to get creative with toppings to suit your taste preferences.
Storage Tips
When it comes to storing your healthy squash soup, it’s best to let it cool completely before transferring it to an airtight container. This helps prevent condensation, which can lead to spoilage. Store the soup in the refrigerator for up to five days or freeze it in individual portions for up to three months. When reheating, make sure to stir well and heat thoroughly to ensure even warming.
If you plan to freeze the soup, consider leaving out any garnishes or toppings until you're ready to serve. This way, you'll maintain the best texture and flavor upon reheating. Enjoy the convenience of having a delicious, homemade soup ready for any occasion.
Variations to Try
This healthy squash soup serves as a fantastic base for experimenting with different flavors. For a spicy twist, try adding a diced jalapeño or a pinch of cayenne pepper during the cooking process. You can also incorporate different vegetables, such as carrots or sweet potatoes, for added sweetness and nutrition.
For those looking to add protein, consider including cooked lentils or chickpeas in the soup. This not only enhances the nutritional value but also adds a satisfying heartiness that transforms the soup into a complete meal. Feel free to get creative and make this recipe your own!
Questions About Recipes
→ Can I use other types of squash?
Yes, you can use any variety of squash, such as acorn or pumpkin.
→ How can I store leftovers?
Store leftover soup in an airtight container in the refrigerator for up to 3 days.
→ Can this soup be frozen?
Yes, you can freeze the soup for up to 3 months. Thaw it in the refrigerator before reheating.
→ Is this soup vegan?
Yes, this soup is entirely plant-based and vegan-friendly.
Healthy Squash Soup
A delicious and nutritious soup made with fresh squash, perfect for a cozy meal.
Created by: Aubrey Whitman
Recipe Type: Healthy & Light
Skill Level: Easy
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 ground cumin
- Salt and pepper to taste
- 1 tablespoon olive oil
- 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, cooking until soft and fragrant, about 5 minutes.
Add the diced butternut squash to the pot along with the ground cumin. Stir to combine and cook for another 5 minutes.
Pour in the vegetable broth and bring the mixture to a boil. Reduce the heat and let it simmer for about 20 minutes, or until the squash is tender.
Using an immersion blender, puree the soup until smooth. If you don’t have an immersion blender, carefully transfer the soup to a blender in batches.
Season with salt and pepper to taste. Serve hot, garnished with fresh herbs if desired.
Nutritional Breakdown (Per Serving)
- Calories: 150 kcal
- Total Fat: 5g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 400mg
- Total Carbohydrates: 25g
- Dietary Fiber: 4g
- Sugars: 4g
- Protein: 3g