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; 4 cups vegetable broth; 1 teaspoon olive oil; Salt and pepper to taste; 1/2 teaspoon ground nutmeg; 1/2 cup coconut milk (optional)

Highlighted under: Healthy & Light

A comforting and nutritious soup featuring the natural sweetness of squash.

Created by

Aubrey Whitman

Last updated on 2025-12-24T16:24:30.834Z

This healthy squash soup is a delicious way to enjoy the flavors of fall. Packed with nutrients and easy to prepare, it's perfect for a cozy evening.

        Why You'll Love This Recipe
        Rich, creamy texture without the heavy cream
Natural sweetness from roasted squash
Perfect for meal prep or a quick weeknight dinner

      

A Nutrient Powerhouse

Butternut squash is a nutritional gem, packed with vitamins A and C, which are essential for maintaining healthy skin and boosting your immune system. This vibrant vegetable also provides a good source of potassium, which is crucial for heart health and muscle function. Incorporating butternut squash into your diet can help you meet your daily nutritional needs while enjoying a delicious meal.

In addition to its impressive vitamin content, butternut squash is high in fiber, promoting digestive health and aiding in weight management. A fiber-rich diet can help you feel fuller for longer, reducing the likelihood of unhealthy snacking. This Healthy Squash Soup not only satisfies your taste buds but also supports your overall well-being.

Versatile and Adaptable

One of the great things about this Healthy Squash Soup is its versatility. You can easily adapt the recipe based on the ingredients you have on hand or your personal preferences. For instance, if you prefer a spicier kick, consider adding a pinch of cayenne pepper or a dash of hot sauce. Alternatively, toss in some sautéed carrots or sweet potatoes for added flavor and nutrition.

This soup can also be customized with various toppings. Croutons, toasted pumpkin seeds, or a sprinkle of fresh herbs can elevate the dish and add a satisfying crunch. Whether you're serving it as a starter or a main course, the adaptability of this soup makes it a fantastic choice for any occasion.

Perfect for Meal Prep

This Healthy Squash Soup is ideal for meal prep enthusiasts. It keeps well in the refrigerator for up to five days, allowing you to enjoy a nutritious meal throughout the week. Simply store it in airtight containers, and when you're ready to eat, reheat it on the stove or in the microwave for a quick and easy dinner.

You can also freeze the soup for longer storage. Portion it into freezer-safe containers or bags, and it can last for up to three months in the freezer. Just thaw overnight in the refrigerator before reheating. This makes it a convenient option for busy days when you want a healthy meal without the fuss.

Ingredients

Gather the following ingredients:

Ingredients

2 medium butternut squashes, peeled and cubed
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon olive oil
Salt and pepper to taste
1/2 teaspoon ground nutmeg
1/2 cup coconut milk (optional)

Make sure to have all ingredients ready before you start cooking!

Instructions

Follow these steps to make your soup:

Sauté the Aromatics

In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes. Stir in the minced garlic and cook for an additional minute.

Cook the Squash

Add the cubed butternut squash to the pot. Pour in the vegetable broth, season with salt, pepper, and nutmeg. Bring to a boil, then reduce heat and simmer for 20 minutes, or until the squash is tender.

Blend the Soup

Using an immersion blender, puree the soup until smooth. Alternatively, you can carefully transfer the soup in batches to a blender. If using coconut milk, stir it in after blending.

Serve hot and enjoy your nourishing soup!

Storage Tips

To keep your Healthy Squash Soup fresh and flavorful, store it in an airtight container in the refrigerator. Make sure to let it cool to room temperature before sealing to prevent condensation, which can affect the texture. When properly stored, it can last for up to five days, making it a perfect meal prep option.

If you plan to freeze the soup, allow it to cool completely, then transfer it to freezer-safe containers or bags. It's best to leave some space at the top of the container, as soups can expand when frozen. Label the containers with the date so you can keep track of freshness.

Serving Suggestions

This Healthy Squash Soup pairs beautifully with a variety of sides. For a satisfying meal, serve it alongside whole-grain bread or a fresh salad. The contrasting textures and flavors will complement the creamy soup perfectly, making for a balanced and enjoyable dining experience.

You can also enhance the soup's flavor by adding a dollop of Greek yogurt or a swirl of pesto on top before serving. These toppings not only add richness but also provide a visual appeal that can impress your family and guests alike.

Questions About Recipes

→ Can I use frozen squash?

Yes, frozen squash works well in this recipe. Just adjust the cooking time as needed.

→ Is this soup vegan?

Yes, this soup is vegan as long as you use vegetable broth.

→ How can I make this soup spicier?

Add a pinch of cayenne pepper or red pepper flakes during cooking for some heat.

→ Can I store leftovers?

Yes, store any leftovers in an airtight container in the refrigerator for up to 5 days.