Healthy Squash Soup

Name: Healthy Squash Soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 2 cups butternut squash, peeled and cubed; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 teaspoon olive oil; Salt and pepper to taste; Optional: a sprinkle of nutmeg

Highlighted under: Healthy & Light

A creamy and delicious squash soup that is both healthy and satisfying.

Created by

Aubrey Whitman

Last updated on 2025-12-24T17:21:38.405Z

This healthy squash soup is perfect for chilly days, packed with flavor and nutrition.

        Why You'll Love This Recipe
        Rich and creamy texture without heavy cream
Naturally sweet flavor from fresh squash
Easy to make and perfect for meal prep

      

The Nutritional Benefits of Squash

Squash is not just delicious; it's also packed with essential nutrients. Butternut squash, in particular, is a great source of vitamins A and C, which are vital for maintaining healthy skin and vision. The high fiber content promotes digestion and can help you feel full longer, making it an excellent choice for those looking to manage their weight.

In addition to vitamins, butternut squash contains antioxidants that fight inflammation and support overall health. Incorporating this vibrant vegetable into your diet can contribute to a well-balanced, nutritious eating plan, making this soup not only tasty but also a smart choice for your health.

Perfect for Meal Prep

This Healthy Squash Soup is ideal for meal prepping, allowing you to whip up a big batch and enjoy it throughout the week. Its creamy texture and comforting flavors make it a go-to option for lunch or dinner. Plus, it keeps well in the fridge for up to five days, so you can easily grab a portion when you're short on time.

To freeze, simply allow the soup to cool completely before transferring it to airtight containers. It can be stored in the freezer for up to three months. When you're ready to enjoy, just reheat on the stovetop or in the microwave, and you’ll have a warm, satisfying meal in no time.

Customizing Your Soup

One of the best aspects of this Healthy Squash Soup is its versatility. Feel free to customize the recipe to suit your taste preferences or dietary needs. For a spicier kick, consider adding a pinch of cayenne pepper or some chopped jalapeños during the sautéing process. You can also experiment with different herbs such as thyme or rosemary for added flavor.

If you'd like to increase the protein content, consider stirring in some cooked lentils or chickpeas after blending the soup. This not only enhances the nutritional profile but also makes the soup heartier, perfect for a filling meal.

Ingredients

Main Ingredients

2 cups butternut squash, peeled and cubed
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 teaspoon olive oil
Salt and pepper to taste
Optional: a sprinkle of nutmeg

Ensure all ingredients are fresh for the best flavor.

Instructions

Sauté the Vegetables

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

Add Squash and Broth

Add the cubed butternut squash and vegetable broth to the pot. Bring to a boil, then reduce heat and let it simmer for about 20 minutes, or until the squash is tender.

Blend the Soup

Using an immersion blender, blend the soup until smooth. If you don't have an immersion blender, carefully transfer the soup in batches to a regular blender.

Season and Serve

Season with salt, pepper, and nutmeg to taste. Serve hot, garnished with a drizzle of olive oil if desired.

Enjoy your healthy squash soup with crusty bread!

Serving Suggestions

This Healthy Squash Soup is delicious on its own, but it can be elevated with a few simple serving suggestions. Consider topping each bowl with a dollop of Greek yogurt or a sprinkle of croutons for added texture. Fresh herbs like parsley or cilantro can bring a burst of freshness, enhancing the overall flavor profile.

For a more substantial meal, pair the soup with a side salad or some whole-grain bread. The combination of the warm, creamy soup with a crisp salad or hearty bread makes for a satisfying dining experience, perfect for chilly evenings.

Storing and Reheating

To store your Healthy Squash Soup, allow it to cool to room temperature before transferring it to an airtight container. This will help maintain its creamy texture and flavors. When storing in the refrigerator, make sure to consume it within five days for the best taste and quality.

When reheating, do so gently on the stovetop over low heat, stirring occasionally to prevent sticking. If the soup has thickened too much, feel free to add a splash of vegetable broth or water to achieve your desired consistency. Reheating in the microwave is also an option, but be sure to do it in short increments to avoid overheating.

Questions About Recipes

→ Can I use frozen squash?

Yes, frozen squash can be used; just make sure to thaw it before cooking.

→ How can I make this soup spicier?

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

→ Can I store leftovers?

Absolutely! Store in an airtight container in the fridge for up to 3 days.

→ Is this soup vegan?

Yes, this soup is entirely plant-based and vegan-friendly.