Healthy Squash Soup

Name: Healthy Squash Soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 medium butternut squash, peeled and diced; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 cup coconut milk; 1 teaspoon ground cumin; Salt and pepper to taste; Olive oil for sautéing

Highlighted under: Healthy & Light

A creamy and nutritious squash soup that warms your soul with every spoonful.

Created by

Aubrey Whitman

Last updated on 2025-12-24T16:15:26.920Z

This healthy squash soup is not only delicious but also packed with vitamins and minerals. It's perfect for a cozy dinner or a light lunch.

        Why You'll Love This Recipe
        Nutritious and satisfying with every bowl.
Simple ingredients that pack a flavor punch.
Perfectly creamy without the added calories.

      

The Benefits of Butternut Squash

Butternut squash is not just delicious; it's also packed with nutrients. This vibrant orange vegetable is rich in vitamins A and C, which support eye health and boost immunity. Additionally, it contains fiber, which aids in digestion and helps keep you feeling full longer. Incorporating butternut squash into your diet can contribute to overall health and wellness, making it a fantastic choice for your meals.

The natural sweetness of butternut squash adds a delightful flavor to any dish, and in this soup, it creates a creamy texture that is both satisfying and comforting. This soup is a perfect way to enjoy the health benefits of squash while enjoying a warm, hearty meal.

Why Coconut Milk?

Coconut milk is a key ingredient in this healthy squash soup, providing creaminess without the added calories and fat of traditional cream. It offers a rich, tropical flavor that beautifully complements the sweetness of the butternut squash, creating a harmonious balance in every bowl. Plus, coconut milk is dairy-free, making this soup suitable for those with lactose intolerance or dietary restrictions.

In addition to its delicious taste, coconut milk is also a source of healthy fats, which can support heart health and boost your metabolism. This makes it an excellent addition to your diet, especially when you're looking for nutritious yet indulgent meals.

Perfect for Any Season

This healthy squash soup is versatile enough to be enjoyed in any season. In the fall, it can be a comforting dish as the temperatures drop. In the summer, serve it chilled for a refreshing twist. It’s perfect for meal prep, as it keeps well in the fridge for several days and even freezes beautifully, allowing you to enjoy a homemade meal at any time.

Whether you're hosting a cozy dinner party or looking for a quick weeknight dinner, this soup is sure to impress. Its beautiful color and rich flavor make it a standout dish that can be served as a starter or a main course.

Ingredients

Main Ingredients

1 medium butternut squash, peeled and diced
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 cup coconut milk
1 teaspoon ground cumin
Salt and pepper to taste
Olive oil for sautéing

Gather all the ingredients before you start cooking for a smooth preparation process.

Instructions

Sauté the Onion and Garlic

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

Add Squash and Broth

Add the diced butternut squash to the pot, followed by the vegetable broth. Bring to a boil, then reduce heat and simmer for about 20 minutes, or until the squash is tender.

Blend the Soup

Using an immersion blender, blend the soup until smooth. Alternatively, you can carefully transfer the soup to a blender and puree it in batches.

Add Coconut Milk and Season

Stir in the coconut milk and cumin, and season with salt and pepper to taste. Heat through for another 5 minutes.

Serve

Serve hot, garnished with a drizzle of coconut milk or a sprinkle of fresh herbs if desired.

Enjoy your creamy and healthy squash soup with some crusty bread on the side!

Storing and Reheating

To store your healthy squash soup, allow it to cool completely before transferring it to an airtight container. It can be kept in the refrigerator for up to five days. For longer storage, consider freezing the soup. Pour it into freezer-safe containers, leaving some space for expansion, and it will last for up to three months. When you're ready to enjoy it again, simply thaw it overnight in the refrigerator before reheating.

Reheating the soup is easy! You can warm it on the stovetop over medium heat, stirring occasionally until heated through. If you're in a hurry, microwave individual portions in a microwave-safe bowl, covered loosely with a paper towel, for a quick meal.

Serving Suggestions

This creamy squash soup pairs wonderfully with crusty bread or a fresh salad for a complete meal. For an added crunch, consider topping it with roasted pumpkin seeds or croutons. A drizzle of balsamic glaze or a sprinkle of red pepper flakes can elevate the flavors, giving your soup a gourmet touch.

For a heartier option, you can serve the soup alongside grilled cheese sandwiches or quesadillas. These pairings add a delightful contrast to the smooth, creamy texture of the soup and make for a satisfying lunch or dinner.

Questions About Recipes

→ Can I use other types of squash?

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

→ Is this soup vegan?

Yes, this recipe is completely vegan and dairy-free.

→ How can I store leftovers?

Store in an airtight container in the fridge for up to 3 days or freeze for up to 2 months.

→ Can I add protein to this soup?

Absolutely! You can add cooked lentils or chickpeas for an extra boost of protein.