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; 1 tablespoon olive oil; Optional: cream or yogurt for garnish

Highlighted under: Healthy & Light

A comforting and nutritious soup that warms you from the inside out, made with fresh squash and wholesome ingredients.

Created by

Aubrey Whitman

Last updated on 2025-12-24T17:12:36.534Z

This healthy squash soup is a delightful blend of seasonal flavors and nutrients. Perfect for chilly days, it's packed with vitamins and is incredibly easy to prepare.

        Why You'll Love This Recipe
        Creamy and velvety texture that satisfies your cravings
Packed with vitamins and antioxidants for a healthy boost
Versatile and can be enjoyed hot or cold

      

The Benefits of Squash

Squash is a powerhouse of nutrition, offering a wealth of vitamins and minerals that support overall health. Butternut squash, in particular, is rich in vitamins A and C, which are essential for maintaining healthy vision and boosting the immune system. Additionally, its high fiber content aids digestion and helps in maintaining a healthy weight, making it a fantastic choice for those seeking to improve their dietary habits.

Incorporating squash into your diet can also contribute to heart health. The antioxidants found in squash, such as beta-carotene, help reduce inflammation and lower the risk of chronic diseases. This vibrant vegetable is not only delicious but also a smart addition to a balanced diet, ensuring you receive essential nutrients while enjoying a comforting meal.

Perfect for Any Season

This Healthy Squash Soup is incredibly versatile and can be enjoyed year-round. Whether you're craving a warm bowl on a chilly autumn day or a refreshing cold soup in the summer, this recipe adapts beautifully. Simply chill the blended soup in the refrigerator for a few hours, and serve it cold with a drizzle of olive oil for a light and nutritious summer dish.

Furthermore, the ingredients can be adjusted based on seasonal availability. Feel free to experiment with different types of squash or add seasonal vegetables like carrots or sweet potatoes to enhance the flavor and nutritional profile. This adaptability makes it an excellent option for meal prep, allowing you to use what you have on hand.

Serving Suggestions

To elevate your Healthy Squash Soup experience, consider pairing it with a crusty piece of whole-grain bread or a light salad. The combination of the creamy soup and the crunchy texture of bread makes for a satisfying meal that balances flavors and textures beautifully. You can also serve it as a starter for a dinner party, impressing your guests with its vibrant color and rich taste.

For a gourmet touch, try garnishing your soup with fresh herbs like cilantro or parsley, as well as a sprinkle of roasted pumpkin seeds for added crunch. A swirl of cream or yogurt not only enhances the presentation but also adds a luxurious finish that complements the soup's natural sweetness.

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
1 tablespoon olive oil
Optional: cream or yogurt for garnish

Instructions

Sauté the vegetables

In a large pot, heat olive oil over medium heat. Add chopped onion and garlic, sautéing until soft.

Add squash and broth

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

Blend the soup

Using an immersion blender, purée the soup until smooth. If using a regular blender, allow the soup to cool slightly before blending in batches.

Season and serve

Season with salt and pepper to taste. Serve hot, garnished with cream or yogurt if desired.

Storage Tips

Storing leftover Healthy Squash Soup is easy and convenient. Allow the soup to cool completely before transferring it to an airtight container. It can be stored in the refrigerator for up to five days, making it a perfect option for meal prep. If you want to keep it longer, consider freezing it in individual portions. Just make sure to leave some space in the container for expansion.

When reheating, gently warm the soup on the stove over low heat, stirring occasionally. If you find it has thickened upon refrigeration, you can add a splash of vegetable broth or water to achieve your desired consistency. This will ensure your soup remains creamy and delicious, just as it was when freshly made.

Nutritional Information

One serving of Healthy Squash Soup is not only delicious but also packed with nutrients. A typical serving contains approximately 150 calories, making it a low-calorie option that is perfect for those watching their weight. The soup is also rich in dietary fiber, which aids digestion and promotes a feeling of fullness, helping to curb unnecessary snacking between meals.

In addition to being low in calories, this soup is a great source of vitamins and minerals. With significant amounts of vitamin A, it supports eye health and boosts the immune system. The incorporation of garlic and onion not only enhances the flavor but also adds additional health benefits, such as improved heart health and anti-inflammatory properties.

Questions About Recipes

→ Can I use other types of squash?

Yes, you can substitute butternut squash with acorn squash or pumpkin for different flavors.

→ How can I make this soup vegan?

This recipe is already vegan as it uses vegetable broth and no animal products.

→ Can I freeze the soup?

Absolutely! This soup freezes well. Just make sure to let it cool completely before transferring it to an airtight container.

→ What can I serve with this soup?

This soup pairs well with crusty bread, a fresh salad, or your favorite sandwich.