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 butternut squashes, peeled and cubed; 1 onion, chopped; 2 cloves garlic, minced; 3 cups vegetable broth; 1 teaspoon ground cumin; 1 teaspoon ground coriander; Salt and pepper to taste; 2 tablespoons olive oil; Fresh parsley for garnish

Highlighted under: Healthy & Light

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

Created by

Aubrey Whitman

Last updated on 2025-12-24T16:21:31.860Z

This healthy squash soup is not only delicious but also packed with nutrients. It's a perfect way to enjoy the flavors of fall while nourishing your body.

        Why You'll Love This Recipe
        Creamy texture that warms your soul
Rich flavor from roasted squash and spices
Simple ingredients that are easy to find

      

The Benefits of Squash

Squash is not only delicious but also packed with nutrients. Butternut squash, in particular, is rich in vitamins A and C, which are essential for maintaining healthy skin, vision, and immune function. The vibrant orange color of the squash indicates a high concentration of beta-carotene, an antioxidant that helps combat oxidative stress in the body.

In addition to vitamins, squash is a great source of dietary fiber. Fiber is crucial for digestive health as it promotes regular bowel movements and can help lower cholesterol levels. Including squash in your diet can contribute to a feeling of fullness, making it a beneficial ingredient for those looking to manage their weight.

Customizing Your Soup

While this healthy squash soup recipe is already delightful on its own, feel free to customize it to suit your taste preferences. For a bit of heat, add a pinch of cayenne pepper or a splash of hot sauce. If you enjoy a touch of sweetness, consider incorporating a chopped apple or a bit of maple syrup during the blending process.

You can also experiment with different spices. For example, adding nutmeg or cinnamon can elevate the flavor profile and provide a warm, comforting aroma. Additionally, you could blend in some cooked lentils or beans for added protein, making the soup even more satisfying.

Storing and Reheating

This squash soup can be made ahead of time and stored in the refrigerator for up to five days. Allow it to cool completely before transferring it to an airtight container. When you're ready to enjoy it again, simply reheat it on the stove over medium heat, stirring occasionally to ensure even warming.

For longer storage, consider freezing the soup. Pour the cooled soup into freezer-safe containers, leaving some space at the top for expansion. It can be frozen for up to three months. Thaw overnight in the refrigerator and reheat as mentioned above for a quick and nutritious meal.

Ingredients

Gather these fresh ingredients for a delightful soup:

Ingredients

2 medium butternut squashes, peeled and cubed
1 onion, chopped
2 cloves garlic, minced
3 cups vegetable broth
1 teaspoon ground cumin
1 teaspoon ground coriander
Salt and pepper to taste
2 tablespoons olive oil
Fresh parsley for garnish

Make sure to have everything ready before you start cooking!

Instructions

Follow these steps to create your healthy squash soup:

Prepare the Squash

Preheat your oven to 400°F (200°C). Toss the cubed squash with olive oil, salt, and pepper. Spread on a baking sheet and roast for about 25 minutes until tender.

Sauté Onion and Garlic

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

Blend the Soup

Once the squash is roasted, add it to the pot along with the vegetable broth, cumin, and coriander. Bring to a simmer and cook for 5 minutes. Remove from heat and blend until smooth using an immersion blender.

Serve

Adjust seasoning with salt and pepper. Serve hot, garnished with fresh parsley.

Enjoy your homemade healthy squash soup!

Why Squash Soup is Perfect for Meal Prep

Healthy squash soup is an excellent choice for meal prep. Its rich texture and flavor make it versatile enough to pair with various sides or toppings, such as crusty bread or a fresh salad. Preparing a big batch allows you to have quick, nutritious meals ready for busy weekdays, ensuring you stay on track with your health goals.

Additionally, this soup freezes beautifully, meaning you can make a large quantity and store portions for later. There’s nothing quite like pulling a comforting bowl of homemade soup from the freezer on a chilly evening.

Pairing Suggestions

To enhance your dining experience, consider pairing this healthy squash soup with a simple side salad or a slice of whole-grain bread. A light, refreshing salad can balance the creamy texture of the soup, while the bread provides a satisfying crunch. You can also top your soup with roasted seeds or nuts for added texture and nutritional benefits.

For those who enjoy a heartier meal, serve the soup alongside a grilled cheese sandwich or a quinoa salad. These pairings contribute additional protein and fiber, making your meal more filling and satisfying.

Questions About Recipes

→ Can I use frozen squash?

Yes, frozen squash works well in this recipe. Just make sure to thaw it before roasting.

→ How can I make this soup spicier?

Add a pinch of red pepper flakes or a dash of hot sauce to the soup while blending.

→ Can I store leftovers?

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

→ Is this soup vegan?

Yes, this healthy squash soup is completely vegan and dairy-free!