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 cubed; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon ground cumin; Salt and pepper to taste; 2 tablespoons olive oil; Optional: pumpkin seeds for garnish

Highlighted under: Healthy & Light

Enjoy a warm and comforting bowl of healthy squash soup, perfect for any season.

Created by

Aubrey Whitman

Last updated on 2025-12-24T16:48:37.384Z

This healthy squash soup is not only delicious but also packed with nutrients. It's a great way to incorporate more vegetables into your diet while enjoying a comforting dish.

        Why You'll Love This Recipe
        Creamy texture without the cream
Rich in vitamins and minerals
Easy to make and perfect for meal prep

      

The Benefits of Squash

Butternut squash is not only delicious but also packed with nutrients. It's an excellent source of vitamins A and C, which are vital for maintaining healthy skin and a strong immune system. This vibrant vegetable is also rich in dietary fiber, promoting digestive health and keeping you feeling full longer. Incorporating butternut squash into your diet can contribute to overall wellness while satisfying your taste buds.

Furthermore, this versatile squash is low in calories, making it a fantastic option for those watching their weight. Its natural sweetness makes it a great addition to both savory and sweet dishes. By enjoying healthy squash soup, you're not only nourishing your body but also indulging in a comforting and satisfying meal that can be enjoyed any time of the year.

Meal Prep Made Easy

One of the great advantages of this healthy squash soup is its suitability for meal prep. You can easily make a large batch at the beginning of the week and store it in the refrigerator or freezer for quick lunches or dinners. Simply reheat the soup on the stove or in the microwave, and you have a nutritious meal ready to go in minutes.

This recipe's simplicity allows you to customize it according to your taste preferences. Feel free to add other vegetables or spices to the mix, ensuring that each batch of soup stays exciting and flavorful. With a little creativity, your healthy squash soup can become a staple in your weekly meal rotation.

Serving Suggestions

To elevate your healthy squash soup experience, consider pairing it with a slice of whole-grain bread or a fresh salad. The contrast of textures enhances the overall meal, making it even more enjoyable. You could also serve it alongside your favorite sandwich for a satisfying lunch.

If you're looking to impress your guests, add a drizzle of olive oil or a dollop of yogurt on top of each bowl just before serving. A sprinkle of fresh herbs or chili flakes can also add an exciting twist to the flavor profile, making your healthy squash soup not only nutritious but also visually appealing.

Ingredients

For the Soup

1 medium butternut squash, peeled and cubed
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon ground cumin
Salt and pepper to taste
2 tablespoons olive oil
Optional: pumpkin seeds for garnish

Gather your ingredients and get ready to make a delicious and healthy squash soup!

Instructions

Sauté the Vegetables

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

Cook the Squash

Add the cubed butternut squash and vegetable broth to the pot. Stir in the ground cumin, salt, and pepper. Bring to a boil, then reduce heat and simmer for 25 minutes until the squash is tender.

Blend the Soup

Using an immersion blender, blend the soup until smooth. If you prefer a chunkier texture, blend only half of the soup and leave the rest as is.

Serve

Serve hot, garnished with pumpkin seeds if desired. Enjoy your healthy squash soup!

Enjoy your delicious and nutritious soup!

Storage Tips

To store your healthy squash soup, let it cool completely before transferring it to airtight containers. It can be kept in the refrigerator for up to four days or in the freezer for up to three months. When freezing, consider portioning it out in smaller containers for easy reheating.

When you're ready to enjoy the soup again, simply thaw it overnight in the refrigerator and reheat on the stove. Stir well as you heat to ensure an even temperature. The flavors may deepen and meld over time, making the soup even more delicious the second time around.

Nutritional Information

A serving of this healthy squash soup is not only comforting but also nutrient-dense. It contains approximately 150 calories per serving, making it a light yet fulfilling option. With its high fiber content, it aids in digestion while keeping you satiated without overloading on calories.

Moreover, the vitamins and minerals found in butternut squash, such as potassium and magnesium, play crucial roles in heart health and muscle function. This soup is an excellent choice for anyone looking to boost their nutrient intake while enjoying a hearty meal.

Questions About Recipes

→ Can I freeze this soup?

Yes, this soup freezes well! Just make sure to cool it completely before transferring it to an airtight container.

→ What can I serve with this soup?

This soup pairs well with crusty bread or a fresh salad for a complete meal.

→ Can I use other types of squash?

Absolutely! You can substitute butternut squash with acorn squash or pumpkin for a different flavor.

→ How long does the soup last in the fridge?

The soup can be stored in the fridge for up to 5 days in an airtight container.