Healthy Squash Soup

Name: Healthy Squash Soup
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Ingredients: 2 medium butternut squash, peeled and cubed; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon ground cumin; 1 teaspoon ground ginger; Salt and pepper to taste; 2 tablespoons olive oil; 1 cup coconut milk (optional for creaminess)

Highlighted under: Healthy & Light

A deliciously creamy and healthy squash soup that warms the soul. Perfect for chilly days or as a light meal option.

Created by

Aubrey Whitman

Last updated on 2025-12-24T17:18:35.681Z

This healthy squash soup is not only packed with flavor but also offers a plethora of health benefits. Made with seasonal squash, it’s creamy without adding any heavy cream. Enjoy it as a starter or a comforting main dish.

        Why You Will Love This Recipe
        Rich, comforting flavors that are perfect for fall.
Nutritious and low in calories, making it a guilt-free choice.
Easily adaptable with spices to suit your taste.

      

The Benefits of Butternut Squash

Butternut squash is not only delicious but also packed with nutrients. Rich in vitamins A and C, it supports a healthy immune system and promotes good vision. The bright orange color of the squash is a telltale sign of its high beta-carotene content, which is known for its antioxidant properties. Including butternut squash in your diet can help improve skin health and reduce inflammation.

Additionally, this versatile vegetable is high in fiber, making it beneficial for digestive health. A diet rich in fiber can help you feel fuller for longer, making it easier to maintain a healthy weight. By incorporating butternut squash into your meals, you can enjoy its sweet flavor while reaping the health benefits.

Perfect for Meal Prep

This healthy squash soup is an excellent option for meal prepping. It keeps well in the refrigerator for up to a week and can be frozen for up to three months. This means you can make a big batch and enjoy it throughout the week, saving you time and effort on busy days.

To reheat, simply warm it on the stove or in the microwave, adding a splash of vegetable broth or water if it thickens too much. With its comforting flavors and creamy texture, this soup makes a satisfying lunch or dinner option that you can enjoy any day of the week.

Experimenting with Flavors

One of the best things about this squash soup recipe is its adaptability. Feel free to experiment with different spices and herbs to suit your palate. Adding a pinch of nutmeg or a dash of cayenne pepper can provide a delightful kick, while fresh herbs like thyme or rosemary can elevate the flavor profile.

If you prefer a little sweetness, consider stirring in some chopped apples or pears during the cooking process. They will complement the squash perfectly and add an extra layer of flavor. The beauty of this soup lies in its versatility, allowing you to create a unique dish that reflects your personal taste.

Ingredients

Main Ingredients

2 medium butternut squash, peeled and cubed
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon ground cumin
1 teaspoon ground ginger
Salt and pepper to taste
2 tablespoons olive oil
1 cup coconut milk (optional for creaminess)

Gather all ingredients before starting to ensure a smooth cooking process.

Instructions

Prepare the Ingredients

In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, sauté until the onion becomes translucent.

Cook the Squash

Add the cubed butternut squash, cumin, ginger, salt, and pepper. Stir for a few minutes before adding the vegetable broth. Bring to a boil.

Simmer

Reduce the heat and let it simmer for about 25 minutes, or until the squash is tender.

Blend the Soup

Using an immersion blender, puree the soup until smooth. If using a regular blender, let it cool slightly before blending in batches.

Finish with Coconut Milk

Return the soup to the pot and stir in the coconut milk, if desired. Heat through and adjust the seasoning.

Serve the soup warm, garnished with fresh herbs if desired.

Storage Tips

To store leftover squash soup, allow it to cool completely before transferring it to an airtight container. This will help maintain its freshness for a longer period. If you plan to freeze it, consider portioning it into smaller containers or freezer bags for easy access later.

When reheating frozen soup, it's best to thaw it in the refrigerator overnight before warming it on the stove or in the microwave. This will help retain the soup's texture and flavor, ensuring a delicious meal every time.

Serving Suggestions

For a complete meal, consider pairing this healthy squash soup with a hearty whole grain bread or a fresh side salad. The combination of the warm, creamy soup and the crunchy texture of a salad can create a well-rounded dining experience.

You can also top the soup with some toasted pumpkin seeds or croutons for added crunch and nutrition. A sprinkle of fresh herbs or a drizzle of olive oil can also enhance the presentation and flavor of the dish.

Nutritional Information

This healthy squash soup is not only delicious but also a nutritious option for those looking to maintain a balanced diet. Each serving is low in calories while being rich in essential vitamins and minerals. With the addition of coconut milk, you can add healthy fats that provide energy and promote satiety.

Overall, this recipe is a great choice for anyone seeking a comforting yet healthy meal. Whether you are following a specific diet or just looking to incorporate more vegetables into your meals, this squash soup is a fantastic option.

Questions About Recipes

→ Can I use frozen squash?

Yes, frozen squash can be used; just make sure to adjust the cooking time accordingly.

→ Is this soup gluten-free?

Absolutely! All the ingredients are gluten-free.

→ How can I make it spicier?

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

→ Can I store leftovers?

Yes, store in an airtight container in the refrigerator for up to 3 days.